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 30s followed by 30s Active Core/Cardio Movements (ACM) for 4 Sets each before rotating to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
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.
PSM (30s x 4 Sets)
- DB Renegade Row (RT)> Push Up Jack Knife > Row: (LT) > Repeat *Start in Push~Up Position with Hands on DB’s & Wide Feet > Row with RT Arm > Push~Up Jack Knife > Row with LT Arm > Push~Up Jack Knife > Repeat *Lift Collar Bones 1” *Modify with Kneeling Push~Ups/Row or Bent Over Rows *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Alternating Forward Lunge w. Weighted Object Rotation: *Perform Rotation at the same time as Lunging Forwards *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Center (Navel) *Squeeze Butt when coming up from Lunges *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- TRX//DB/Band Rows w. Supination/Pronation: *Start with Palms Down, Finish with Hands Up *Keep Head Back & Eyes on Anchor *Lift Collar Bones 1” *Toes Up *Legs Straight *Squeeze Shoulder Blades at End ROM *Keep Wrist Straight *Elbows only need to go to Torso *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- MB/KB/DB/Weighted Object Thruster (Squat with Shoulder Press): *Go Heavy with weight if tolerated *Get Low with Squat *Hinge from Hip and Squat *Lift Collar Bones 1” *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- MB/KB/DB/Weighted Object Wide Romanian Deadlift (Straight Leg Deadlift): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack Shoulders *This is not a Squat but a focus on Hinging Back *Hands should go to about Knee Height for most people *Up Fast-Down Slow *Squeeze Butt at Top *Make it a tough 8-12 Reps *Modify with Bridges for those with Back Issues *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
ACM (30s x 4 Sets):
*Keep Belly in for added Stability – Breathe rhythmically
- Forward-Backpedal Jog
- High Knee Skips: *Drive foot into ground and try to get as high as possible *Opp elbow & leg
- Small Square Drill:*Stay Low *Relax Heels
- Seal Jacks: *Start with Feet Hip Width & Arms extended to sides, Shoulder Height > Cross Legs & Arms > Repeat > Alternate Arms & Legs *Keep Arms & Legs Straight *Cue to be on the Ball of Foot, Toes Up, Heels the height of a credit card *Relax Heels
- Carioca: *Relax Heels
Group Finisher: Sally Squat Challenge (3:30)
*Perform a Squat Jump every time you hear “Up” *Hold on the way down *Get Low with Squat *Hinge from Hip *Lift Collar Bones 1” *Maintain Shin Angle *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
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 Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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