Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises two at a time for 30s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more8 as tolerated**
- DB/KB/SB/Weighted Object Straight Leg Deadlifts: *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight in hands with extended arms *Hinge from Hips *Squeeze Butt *Squeeze Shoulder Blades *Modify with Bridges for those with Back Issues *Keep belly in the entire time. *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- DB/KB/SB/Weighted Object Backwards Lunge w. 1 Arm Press (15s Each Side): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight Shoulder Height *Lunge Back > Press Weight Up > Elbows In > Repeat *Move from Center (Belly Button Area) *Modify without Weight & Avoid Press for those with Shoulder Issues *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
- SB/MB//KB/Weighted Object Bear Hug Staggered Squats (15s Each Side): *One Foot Forward, Back Foot on Toes – Aligned with Front Heel *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head back & Eyes Forward *Squeeze Shoulder Blades *Hinge from Hip & Squat *Maintain Shin Angle *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
- Glider/Stability Ball Leg Curls: *Start with Legs Straight & Heels on Gliders/Ball *Arms to Sides, Palms Down > Curl Legs in towards Butt & Bridge > Repeat *Modify with Alt. Leg Curls or Bridge *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
- SB/MB//KB/Weighted Object Chair Step-Ups (20s Each Foot): *Keep one foot on chair/step for 20s and barely touch the ground with the other – avoid touching heel on the leg that goes up & down *Remove weight to make easier *Lift Collar Bones 1” *Modify by Increasing or Decreasing Intensity with Weight & Height of 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
- TRX Rows/Band Rows/ Bent Over Rows: *Squeeze Shoulder Blades at end ROM *Lift Collar Bones 1” *Keep Hands Below Chest *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)
- Quadruped Beast Butt Blaster (20s Each Leg): *Knees 1-2” off ground *Lift Collar Bones 1” *Corkscrew Elbows In *Modify with Knees on Ground *Perform Hip Extension: Bring Leg Up & Down *Squeeze Butt *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
- Kneeling Triceps Extensions: *Start in Kneeling Position on floor > Elbows, Forearms, Palms Down > Push into floor > Extend Arms/Elbows > Return to floor > Repeat *Lift Collar Bones 1” *Glide Head Back *Bring Knees back or move to Toes to make harder *Extend fully to feel Triceps *Squeeze butt *Keep belly in the entire time. *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Finisher: High Intensity Burpees: 20s x 10s x 6 Sets
*Elbows In & Hands Low *Lift Collar Bones 1” *Breathe rhythmically
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 Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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