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 Strength Movements (PSM) for 40s followed by the Active Core Movements (ACM) for 40s for 3 Sets each 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*
**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**
PSM (40s x 3 Sets):
- Push: Stability Ball Push Up: *Hands on Outside of Ball – Feet on Elevated Surface if possible *Wider Feet is easier *Push the Ball in from the Sides *Hands Under Chest *Down Slow & Controlled > Explode Up *Lift Collar Bones 1” *Progress to 1 Foot as tolerated *Modify as needed *Goal: 8-15 *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Rotate: Forward Lunge w. MB/DB/SB/KB/Weighed Object Rotation (20s Each Side): *Standing Tall with weight in Front of Chest > Take a Big Step Forward > Drop Back Knee to ground > Rotate MB Over Forward Knee > Push hard back to Start > Repeat *Move from Center *Goal: 6-8/side *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
- Pull: Band/DB/KB/SB/TRX/Weighted Object 1 Leg Squat w. 1 Arm Rows (20s Each): *Feet Together *Hands Under Chest – Tendency is to engage Neck *Relax Shoulders *Lift Collar Bones 1” *Modify with 2 Arm Row *Goal: 6-12 *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)
- Hinge: DB/Weighted Object Single Leg Straight Leg Deadlifts (20s Each Side): *Feet Together *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure non-working Leg is bent the whole time at 90 degrees *Squeeze Butt *Hold for 2s *Keep Core Tight *Squeeze Shoulder Blades entire time *Hinge from Hip *Modify: Perform without Load – Can also Hold Something Stationary to assist with Balance *Goal: 6-12 *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
- Squat: KB/DB/SB/Weighted Object Suitcase Sumo Squat (20s Each Side): *Wide Feet *Preferably Use KB *Hold 1 KB in between Legs with Straight Arm *Goal is to keep Shoulders Level and to not Side Bend *Hinge from Hip > Squat *Get Low but don’t touch KB to ground *Squeeze Butt *Goal: 6-8/side *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
ACM (40s x 3 Sets):
- Plank Jacks: *While in Plank Position, Bring Legs Out & In *Keep Hips from Dropping *Straight Legs *Lift Collar Bones 1” *Modify with Elbows or Rocking Bridges *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Curtsy Lunge to Squat (20s each side): Video: https://www.youtube.com/watch?v=myizDz0c5XA (15:03) *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Backwards Lunges with Tap To Knee (20s each side): Video: https://www.youtube.com/watch?v=myizDz0c5XA (12:20) *Bigger the step easier on the knees *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Plank Pike with Opposite Hand to Toe (20s Each): Video: https://www.youtube.com/watch?v=myizDz0c5XA (8:40) *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Hand Crab with Alternating Foot Reach: Video: https://www.youtube.com/watch?v=myizDz0c5XA (27:22) *Keep hips off the floor but rest as needed Opp. arm to foot – alt sides *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Final Finisher: Sprints: 30s x 30s x 4 Sets *Encourage recovery with breathing and stretching for 30s after each working set
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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