Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets*
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.
1. Split Squat w. DB/KB/Weighted Object One Arm Press (4 Sets Each Side): *Press with Arm of the Same Leg that is Back *Touch Ground each time with Back Knee > Pause > Explode Up from Bottom *Lift Collar Bones 1” *Elbows In *Engage Lats *Modification: Avoid the Press for those with Shoulder Issues *Goal: 5-10 Each Side *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
2. Square Drill – Fwd > Shuffle > Back > Shuffle: *Short Distance for Cones *Stay Low on Lateral Movements *Lead with Hips with Backpedal *Keep Belly in for added Stability – Breathe rhythmically
3. DB/KB/MB Squat Hold with Back Lunges (4 Sets Each Side): *Feet hip width *Modification: Squat or Squat Hold *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. DB/KB/Weighted Object Single Arm Bent Over Rows w. Opp. Hand & Knee on Elevated Surface (4 Sets Each Side): *Feet Shoulder Width *Lift Collar Bones 1” *Elbows In *Squeeze Shoulder Blades *Hinge at Hip *Keep Back Flat *Goal: 5-10 Per Side *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
5. SB/MB/DB/KB/Weighted Object Rotational Back Lunge (4 Sets Each Side or Alt. Sides for Advanced): *Speed Increases Difficulty to Stabilize *Eyes Forward *Lift Collar Bones 1” *Hinge from Hip *Keep Back Flat *Explode Feet into ground *Bring Weight to Outside Hip of Lead Leg http://www.youtube.com/watch?v=NpJ2UTdW12w *Goal: 5-10 Per Side *Modification: No Rotation *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
6. Equalizer or Elevated Surface Push-Ups w. 1 Leg Elevated (If possible) – Alt Each Side & Triceps Extension (4 Sets Each): *Use Higher Box for Push-Ups as needed *Videos: http://www.youtube.com/watch?v=9ccrHMK9Dr4 & http://www.youtube.com/watch?v=ZGl in 6He2ueV8 *Bring Knees Forward to Decrease Intensity *Lift Collar Bones 1” *Elbows In *Modification: On Knees for Push-Ups – Increase Intensity by bringing 1 Leg Up *Goal: 6-12 *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
Finisher: Lateral Ape 2x Right > Burpee > 2X Left > Burpee > Repeat
4-6 x 15s x 30s Rest
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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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