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 20s each with 10s Rest for 6 Sets Total before moving on to the next one.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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.
- Step-Ups w. Opp. Arm DB Press (3 Sets Leading Each Leg): *Keep Same Front Foot on Step for Entire Set *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Control Landing – Avoid Touching Heel of Back Foot going Down – *Keep Weight on Front Leg *Modify by Removing Press or Limit ROM for Shoulder Issues *Increase or decrease intensity via height, weight or speed *Keep Elbows in tight (Feel Lats Engage) *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
- KB/DB Sumo Deadlift High Pull (3 Sets Leading Each Arm):: https://www.youtube.com/watch?v=V0qNjLHV3_c *Feet Wider than Shoulder Width > Toes Out *Deadlift Starts & Ends on Ground each Rep *Before lifting weight, make sure Shoulders are Packed – Teach to respect load *Eyes Straight Ahead *High Hips – Not a Squat *Flat Back *Maintain Shin Angle *Squeeze Butt at End Range each Rep *Bring Hands to approximately Shoulder Height *Avoid the Shrug *Average Weight for Females is 25 lbs. *Cue to go Up Fast in 1 Count & Down Slow in 2 Counts: Bring weight down first so Arms are Straight (1st count) and then Hinge & Lower Weight (2nd Count) *Modify with Body Weight Squats or Remove High Pull *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
- DB/Band/Weighted Object Standing Pull & Rotate with Staggered Stance (3 sets each side): *Weight shift forward and back with each row *Feet shoulder width, one foot forward one foot back with back heel off the ground *Slight hinge forward *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades at End Range *Keep Hands Below Chest *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)
- DB/KB/MB/Weighted Object One Arm Floor Press (3 Sets Each Side): *Lift Collar Bones 1” Lock shoulders back &* down *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
- DB/KB/MB/Weighted Object Bulgarian Split Squats (3 Sets Each Side): https://www.youtube.com/watch?v=Ksz5rkmBuTA *Hold weight on the side of the Bent Knee to increase intensity *Feel Front Foot connected to ground *Elevate Back Leg slightly and avoid excessive curvature in low back *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
- Single-Leg Squats (3 Sets Each Side): *Start with feet together *Bend RT Knee at 90 degrees > Lower hips and squat as low as possible for 20s and switch sides *Lift Collar Bones 1” *Keep eyes straight *Modify with chair/sofa *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
Finisher: Forward – Backward 5 Yard Liners: 20s x 10s x 4-6 Sets
*When going Backwards, Lead with Hips and do not stand straight up otherwise Campers will fall *Keep Belly in for added Stability – 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 Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: 650-654-4604
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