Warm-up prior to workout.
WOD: Alternate the following 8 Exercises two at a time for 30s with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 30s 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.
- DB/KB/SB/Weighted Object Good Mornings: *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight Close Close To Chest *Hinge from Hips *Squeeze Butt *Squeeze Shoulder Blades *Modify with Bridges for those with Back Issues *Keep your belly in the entire time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- DB/KB/SB/Weighted Object Backwards Lunge w. 1 Arm Press (15s Each Side): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight Shoulder Height *Lunge Back > Press Weight Up > Elbows In > Repeat *Move from Center (Belly Button Area) *Modify without Weight & Avoid Press for those with Shoulder Issues *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
- SB/MB//KB/Weighted Object Front Loaded Staggered Squats (15s Each Side): *One Foot Forward, Back Foot on Toes – Aligned with Front Heel *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *Hinge from Hip & Squat *Maintain Shin Angle *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
- Glider/Stability Ball Leg Curls: *Start with Legs Straight & Heels on Gliders/Ball *Arms to Sides, Palms Down > Curl Legs in towards Butt & Bridge > Repeat *Modify with Alt. Leg Curls or Bridge *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
- SB/MB/KB/Weighted Object Chair Step-Ups (20s Each Foot): *Keep One Foot on Chair/Step for 20s & Barely Touch the Ground with the other – Avoid Touching Heel on the Leg that goes Up & Down *Remove Weight to make easier *Lift Collar Bones 1” *Modify by Increasing or Decreasing Intensity with Weight & Height of Step *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 Rows/Band Rows/ Bent Over Rows: *Squeeze Shoulder Blades at End ROM *Lift Collar Bones 1” *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)
- Quadruped Mini Band Beast Fire Hydrant (20s Each Leg): *Knees 1-2” Off Ground *Lift Collar Bones 1” *Corkscrew Elbows In *Modify with Knees on Ground & without MIni Band *Perform Hip Abduction: Bring Leg Out *Squeeze Butt *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
- Kneeling Triceps Extensions: *Start in Kneeling Position on Floor > Elbows, Forearms, Palms Down > Push into Floor > Extend Arms/Elbows > Return to Floor > Repeat *Lift Collar Bones 1” *Glide Head Back *Bring Knees back or move to Toes to make harder *Extend fully to feel Triceps *Squeeze Butt *Keep your belly in the entire time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Finisher: High Intensity Burpees: 20s x 10s x 6 Sets
*Elbows In & Hands Low *Lift Collar Bones 1” *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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