Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s with 5s Rest between for 3 Sets each before rotating to the next Station.
*Set Gym Boss or Interval App to: 40s Work, 5s 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**
PM (40s x 3 Sets):
- KB/DB/SB/Weighted Object Suitcase Squat (20s Each Side): *Use KB’s preferably *Holding Weight in Hand with Thumb around Weight – Perform a Squat *Keep Hips & Shoulders Level *Recruit Opp. Side to Maintain Alignment *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip *Get Low *Challenge with Heavy Load as tolerated Keep Belly in for added Stability *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
- /DB/SB/Weighted Object Bent Over Rows/Squat Thrust: *Stay down the whole time: Row > Plank > Row > Plank *Hinge from Hip *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Hands lower than Chest to Relax Shoulders *Squeeze Shoulder Blades at end ROM *Avoid Drop in Hips *Modify with Bent Over Row Only or Basic Band Row *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)
- Prisoner 3 Way Lunges (Fwd > Side > Back) (20s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Rotate from Core *Keep Arms Straight *Modify with Back Lunges *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
- KB/DB/SB/Weighted Object Split Stance Reverse Wood Chop (20s Each Side): *Feet Hip Width with Back Heel Elevated *This will challenge your Balance *Lift Collar bones 1” *Movement is Opposite Knee to Opposite Shoulder (Low to High) *Rotate from Core & Get Full 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.
- Foam Roll/MB/Ball Push-Up – Alternate Right to Left: *MB Stays in Place *Use harder & bigger MB’s or a small MB that fits into Palm *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *To increase Plyometric activity, go faster *Widen Feet to make easier *Modify with a DB’S or a Step-Riser for Push-Ups for those with Wrist Pain *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)
*Relax Heels with all Agility Work *Modify as needed for all Jumping Movements *Breathe rhythmically
- Stationary Fast Run: *Drive Elbows *Relax Heels *Run on Ball of Foot
- Icky Shuffle: RT > RT > LT > LT > RT > RT *Relax Heels
- Lateral Jumps: *Both Feet *Visualize Jumping Right to Left over a line *Stay Tight *Toes Up *Relax Heels
- 4 Square Jumps: *Visualize a Square with 4 Quadrants – Jump Forward > Right > Down > Left > Repeat (2 Sets Each Direction) *Relax Heels
- Wacky Jacks: *Open elbows *Collar bones up 1” *Tuck butt *Keep legs straight *Side bend – elbow towards same knee *Breathe rhythmically
Finisher: Sem-Circles w. Squats: 20s x 10s x 6 Sets
*Shuffle in a Semi-Circle & Squat every few seconds *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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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