Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: There are 5 Stations with two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM), the second is an Active Rest Movement (ARM). Alternate the two Movements at each Station for 40s with 10s Rest for 3 Sets each before rotating 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*
**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**
Station 1:
- Backwards Lunges w. MB/DB/SB/Heavy Object Arm Raise (20s Leading w. Each Foot): *Move from Center *Keep Arms Straight *Get a Big Stretch in Lats & Hip Flexors *Modify without MB if Shoulder Mobility is an issue *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
- Prone Butt Pincher Hold w. AD/AB: *Open Legs as wide as possible keeping Heels Together > Lift Legs off Ground as high as possible & Hold > Bring Knees In & Out *Squeeze Butt & Inner Thighs *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
Station 2:
- Prone Plank Up-Downs (20s Leading w. Each Elbow): *Start in Plank on Elbows *Cue: Hand-Hand-Elbow-Elbow *Low Hands *Goal is not to Rock *Modify on Knees *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
- Seal Jacks: *Start with Feet Hip Width & Arms Extended Out to Sides of Body, Shoulder Height > Cross Legs & Arms > Repeat > Switch Arms & Legs *Keep Arms & Legs Straight *Cue to be on the Ball of the Foot, Toes Up, Heels the Height of a credit card *Breathe rhythmically
Station 3:
- MB/DB/Weighted Object Squat & Press: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Modify without Weight or Press *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
- Elevated 1 Leg Bridge (20s Each Side): *Place Feet on Elevated Surface (Couch, Stability Ball) *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
Station 4:
- MB/SB/DB/KB/Weighted Object Front Loaded Good Mornings: * Hold Weight at Chest *Feet Shoulder Width *Hinge from Hips *Keep Back Flat *Squeeze Butt *Maintain Squeeze of Shoulder Blades *Lift Collar Bones 1” *Modify with Bridges for those with Back 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
- Short Distance Right – Left Carioca: *Athletic Position *Stay Low *Relax Heels *Breathe rhythmically
Station 5:
- TRX/DB/KB 1 Arm Rows w. Rotation (20s Each Arm): *Rotate from Core, Not Hips *Squeeze Shoulder Blades at end ROM *Modify with 2 Arm Rows *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)
- Supine Lower Abdominal Curl: *Keep Heels close to Butt *Hands under Tailbone *Move from Core – Curl Pelvis *Relax Neck *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 – Prone Mountain Climbers: 20s x 10s x 6 Sets
*Push Up Position *Get Full Hip Extension when bringing Leg Back *Knees barely off Ground *On Fists as tolerated *Modify with Standing *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 Mind & Body Coaching Program starting Monday!
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Brien
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