Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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**
- Squat Side Step on Step/Chair: *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Center of Gravity (Belly) over Step/Chair *One Foot is always on Bosu/Step/Chair Get full extension each rep and squeeze butt *Raise Height or go faster to make harder *Keep Belly in for added Stability – Breathe rhythmically
- KB/MB/DB/Weighted Squat & Press: *Start by holding weight at Chest & Press it up while coming up from Squat *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip & Squat *Get Low *Challenge with Heavy Object *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 *Draw belly in for added stability
- Square Drill – Forward, Shuffle, Back, Shuffle (3 Sets Each Direction): *Short Distance *Stay Low & In Control *Breathe rhythmically
- KB/MB/SB/TRX/Weighted Object 1 Arm Rows with Knee & Hand on Couch/Bench (3 Sets Each Side): *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip *Keep Hands lower than Chest to Relax Shoulders *Squeeze Shoulder Blades at end ROM – Relax Neck *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)
- Forward Lunges w. MB/SB/Weighted Object On Shoulder (3 Sets Each Side): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify without Weight *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 Jack~Knife Push~Up: *Start on Stomach > Push-Up & Jack-Knife (Tuck) Knees *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Knees barely off Ground *Modify without Push-Ups and do Jack Knife or Elbows on Elevated Surface *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: Short Distance Lateral Shuffles & Bear Crawl (Opp Arm & Leg with Hips Up): 20s x 10s x 3 Sets Each- Alternate Movements
*Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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