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 30s each in a Circuit with 10s Rest for 6 Rounds. Before the last round take a 30-60s break to Rest. The Last Round is the Finisher – Challenge yourself as tolerated.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 30 Sets (6 Sets for Final Round), 10s Transition Time after Completing each Round*
**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/MB/KB/Weighted Object Floor Press: *Arch Lower Back to Lock Shoulders Back & Down *Elbows In *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/Weighted Objects Goblet Squats: *Feet Shoulder Width *Get Low as tolerated *Lead with Hips > Hinge > Squat *Modify without Weight *Keep belly in with heavy loads *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Dips w. Box/Mat/Chair/Equalizers: *Lift Collar Bones 1” *Pull Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to Mat/Step *Avoid going to Low *Squeeze Triceps at the Top *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/MB/KB/Weighted Object Single Leg Straight Leg Deadlift w. Lateral Glide (15s Each Side): *Left Foot is on Top of Glider > Glide Foot to Left as you Hinge from RT Hip > Make sure Head/Core & MB stay in line with RT Leg to avoid Splits > Repeat for 20s & Switch *Keep Arms Straight holding MB *Back Flat *Squeeze Butt & Shoulder Blades *Hold for 1s at top of motion *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
- TRX/DB/Band Rows w. Pronation/Supination: *Lift Collar Bones 1” *Legs Straight *Toes Up *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)
- Bulgarian (Elevated w. Small Step) Prisoner Split Squats (15s Each Side): *Fingers Interlaced Behind Head – Open Elbows *Elevate Back Leg *Slight Forward Lean *Modify without Elevation or Hold on for Balance *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
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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