Warm-up prior to workout
Phase 2: Mobility/Running Drills: *Perform each drill for approx. 3 yards and then backedal and repeat 2-4x *Stay tall with Eyes straight ahead except for the Lateral Shuffle *Lift Collar Bones 1” *Relax Heels with Agility Drills *Breathe rhythmically
**Heart Rate Monitor Zone: 2-3. Get the heart rate up during this time to an aerobic zone (conversational intensity)**
1. Walking Frankenstein’s w. Opp. Hand to Foot: *Alt. Sides *Toes Up *Legs straight
2. Walking Butt Kicks: (Slow & Fast): *Alt. Sides *Grab Foot at the End of the movement *Start with Feet & Knees together
3. Walking Leg Cradle Stretch (Slow & Fast): *Grab Knee & Foot and lift as high as possible *Alt. Sides *Start with Feet & Knees together
4. Walking Big Arm Circles on Toes
5. Walking Big Arm Circles on Heels
6. Walking Forward Lunge w. Arm Raise: *Lunge Forward and simultaneously bring Arms Up (Straight) as you extend your Arm
7. High Knee Skip: *Focus on Drive of Foot *Goal is Stride Frequency – to increase the number of Strides in a short distance (Small Stride Length)
8. High Knee Run: *Focus on Drive of Foot *Work on Leg Turnover *Goal is Stride Frequency – to increase the number of Strides in a Short Distance (Small Stride Length)
9. Forward Jog: *Push Backwards with Big Toe & Rest of Toes to move Forward
10. Forwards Weave: *Weave In & Out while Running Forward
11. Backwards Jog: *Hinge from Hip *Push Forward with Big Toe & Rest of Toes to move Backwards
12. Lateral Shuffle: *Stay Low *Relax Heels
13. Carioca: *Relax Heels
After Phase 2 Boot Campers immediately transition to WOD. They can get water at any time on their own.
WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 40s followed by the Active Cardio Movements (ACM) for 40s with 10s Rest for 3 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Round
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
PM (40s x 3 Sets):
1. Chair/Stool/Step Step-Ups w. DB/KB Shoulder Press (20s Each Side): *Start with Right Foot on Chair or Step – When Stepping Up, Press up with Left Hand *Barely touch Back Foot so all Weight is on Front Foot on Chair or Step *Squeeze Butt at Top *Explode onto Chair/Step with each Rep and go down Slow *Switch to other side after 20s *Modify with Small Step *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
2. DB/KB Renegade Rows w. Push-Ups (20s per Side): *Use 1 DB *Start in Push-Up Position *Lock *Find Stable Position *Wide Legs is easier *Lift Collar Bones 1″ *Low Hands (Below Chest) *Squeeze Shoulder Blades at end ROM *Relax Upper Traps *Modify with Elevation *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
3. KB/DB/Medbell/Weighted Object Goblet Ankle Band Side Squats (Alternate Sides): *Hold weight in Goblet Position *Keep Elbows In *Lift Collar Bones 1” *Feet no wider than Shoulder width *Step to Right > Hinge & Lower into Squat > Switch to Left *Modify without Weight or Band *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
4. Chair/Equalizer Kneeling Triceps Extensions: *Hands Start on Chair in Kneeling Position *Lift Collar Bones 1″ *Squeeze butt *Bring Knees Forward or Back to make harder or easier *Drop Elbows & Extend to Full ROM *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
5. DB/MB/KB/Weighted Object Single Leg Straight Leg Deadlift w. Lateral Glide (20s Each Side): *Left Foot is on top of Glider > Glide Foot to Left as you Hinge from RT Hip > Make sure Head/Core & Weight stay in line with RT Leg to avoid Splits > Repeat for 20s & Switch *Keep Arms Straight holding MB *Back Flat *Squeeze Butt & Shoulder Blades *Hold for 1s at top of motion *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
ARM (40s x 3 Sets): *Breathe rhythmically
1. Hip Scotch or In-In-Out-Out: *Lead with different Foot every 20s if doing In-In-Out-Out: *Start with Feet Wide and go in with the Right > Left > Back out with the Right > Left *Switch the Lead Foot after 20s *Relax Heels
2. One Foot Lateral Hop or Balance on 1 Foot (20s Each Leg): *1 Foot Hopping Right to Left *Relax Heels *Modify with Balance on 1 Foot
3. Forward-Back Frog Jumps: *Toes Up *Relax Heels
4. Boxing/Kickboxing: *Relax Heels
5. Wide Low Mountain Climbers: Lower Push-Up Position for those who can *Wide Feet *Lift Collar Bones 1″ *Stay Low *Modify with Regular or Standing Mountain Climbers
Finisher: Reaction Drill- Semi- Circle (RT – LT with or without Burpees) 20s x 10s x 6
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Mind & Body Coaching Program starting Monday!
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I’d love to help you achieve your best self!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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