Warm-up prior to workout.
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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.
1. KB/DB/SB/ Heavy Object Double Front Loaded Squats: https://www.youtube.com/watch?v=yv1Nygxx7rk *Feet Shoulder Width > Toes Out for most *Elbows In *Hinge from Hip *Limit Forward Bend at Waist *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squat to 90 Degrees if possible *Modification: Avoid loading altogether *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
2. Squat Thrust w. 4 Mountain Climbers (4 Each Side): *Keep Hands Low *Corkscrew Elbows *Do your best to NOT Drop Hips *Lift Collar Bones 1” *Drive Legs Straight Back *Modification: Standing /Mountain Climbers or Squats Thrusts Only *Keep belly in the whole time *Breathe rhythmically
3. Square Drill: *Relax Heels
4. KB/DB/SB/ Heavy Object Loaded Ball Press: *Lying Supine with Head & Shoulders on Ball, Feet Shoulder Width *Pack Shoulders to Feel Lock *Keep Wrists in Neutral Position *Keep Hips Up *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
5. Backward Lunges w. KB/DB/SB/ Heavy Object Rotation: *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hold Weight with Arms Straight as tolerated *Hinge from Hips with Slight Forward Lean > Lunge Back, Moving from your Center (Belly Button Area) > Rotate object over Front Knee – this is a challenge to Balance & Stability *Faster the Swing of the Weight the more Intense the Movement *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
6. DB Renegade Rows: *Start in Plank Position with Wide Feet or on Knees with Butt Tucked *Row with RT Arm > LT Arm > Repeat *Lift Collar Bones 1” *Keep Hands Lower than Chest to Relax Shoulders *Squeeze Shoulder Blades at End ROM – Not Neck *Modify with Elevated Hands or on Knees *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
Finisher: Lateral Shuffle Liners or Cardio of Choice (encourage Bike, Stairs, Steps or other Home Cardio): 20s x 10s x 6-8 Sets
*3 Cones/Objects, 5 yards apart *Shuffle Cone 1 to Cone 2 > Back to Cone 1 > Cone 1 to Cone 3 > Back to Cone 1 > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stay Low * 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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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