WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s for 3 Sets each with 10s Rest between 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 all 6 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.
PM (40s x 3 Sets):
1. MB/DB/KB/Heavy Object Forward Lunge (Alt. Sides): *Hold weight in hands by sides of body *Make the Weight challenging as tolerated *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Center *Bigger Step = Easier on Knees *Keep belly in the entire time when loading- Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
2. Push-Ups w. Rotation (Add DB to make harder): *Wide Feet *At End of Push-Up Rotate from Core and RT Hand > Hold 1-2s > Alt. with LT Hand *Keep Quads Engaged to keep Hips from Dropping *Modify with Kneeling Push-Up or Elevate Hands on Couch *Lock Shoulders Back & Down *Lift Collar Bones 1” *Keep belly in the entire time when loading- Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
3. MB/DB/KB/Heavy Object Front Loaded Squats & Curtsy Lunge (20s per side): *Hinge from Hips and Drop into Squat > Come Back Up > Curtsy Lunge (Repeat same side for 20s) *Be careful to keep knee in line with second toe on curtsy lunges *Modify without weight *Keep belly in the entire time when loading- Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
4. TRX One Arm Row/DB One Arm Rows (20s per side): *Keep Hands Low *Squeeze Shoulder Blades *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Neutral Grip *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. Leg Curl with TRX, Stability Ball or Gliders *Feet on TRX, Ball or Gliders with Toes Up *Inhale with expansion of the rib cage on the way down and exhale, with drawing in of the belly and with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
ARM (40s x 3 Sets):
1. Short Lateral Shuffle w. Down~Up (if you want more 🙂 ) : *Stay Low in Athletic Position *Shuffle 5yds > Drop to the floor > Quickly Stand Up > Shuffle Back > Repeat *Relax Heels *Hinge from Hips *Breathe rhythmically
2. Wide Mt. Climbers: *Push Up Position – Wide Feet *Lock Shoulders Back & Down *Keep Hand Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Quads Engaged to keep Hips from Dropping * Breathe rhythmically
3. Soccer Taps: *Relax Heels *Breathe rhythmically
4. MB/DB/KB/Heavy Object High To Low Diagonal Wood Chops w. Pivot (20s Side): *Feet Shoulder Width > Chop from Opp. Shoulder to Knee *Pivot with Ankles > Knees > Hips> Trunk > Arms *Rotate from Core *Extend Arms to make harder *Lift Collar Bones 1” *Inhale with rib cage expansion/belly relaxed on the way up and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down
5. Boxing: *Breathe rhythmically
Finisher: 60s Forward- Back Run
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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