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 6 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. SB/KB/DB/Heavy Object Standing Squat Press: *This is a full Squat with the goal of using the Legs to help the Arms Press more Weight *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips and Squat *Elbows In *Force is created by Pushing Feet into Ground *Modify for those with Shoulder Issues by Holding Weight & Performing Squats *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 Sit Thru: Video: https://www.youtube.com/watch?v=_4wtBbYydlE (1:15 in video) *Squat Thrust is a Push-Up Hold > Kick 1 Leg Out > Jump Up – Most important is to not let the Hips sag *After going to Push-Up Hold Position extend one Leg and same side Arm and repeat on other side, get up and repeat *Lift Collar Bones 1” *Keep Hands lower than Chest to relax Shoulders *Squeeze Shoulder Blades at end ROM *Avoid drop in Hips with Thrust & Extended Leg (that can cause Back Pain easily) *Modify with Burpee or Get up anyway possible *Keep Belly in for added Stability – Breathe rhythmically
3. DB/KB/MB Squat Lateral Step: *Start with Feet Together & Step to the Right or Left (Shoulder Width) when Descending into Squat – Alternate Sides *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hip & Lower into a Squat *Modification: Hold onto something to get lower *Keep Belly in for added Stability – Breathe rhythmically
4. Dive Bomber Push-Up: *Do on Fists if strong enough *Corkscrew Elbows In *Lift Collar Bones 1″ *Similar to a Cobra & Downward Dog Combo *Modification: Small Dive Bomb or Kneeling Push-Ups*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. Chair/Stool DB/KB/MB Step-Ups w. Knee Drive (4 Sets Each Side): *Hold Load as desired *Keep Body Weight on Front Leg/Foot that is on Step – Barely Touch Back Foot on way Down, only Toes *Lift Collar Bones 1″- Cue to Pack Shoulders *Go Faster or Load to Increase Intensity *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way up.
6. Single Leg KB/DB Bent Over Rows (4 Sets Each Side): https://www.youtube.com/watch?v=vcE5kxul_Jc *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Modify with Staggered Stance 1-Arm Row *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: Squat – Jump & Rotate: 20s x 10s x 8 Sets
*Start in Athletic Position – Feet Shoulder Width *Turn Body to Right or Left but keep Eyes facing video – Keep head from moving *Squat down and attempt to lower Hips as low as possible keeping a Flat Back > Jump > Rotate > Repeat *Modify with Quick Feet & Rotation *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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