Warm-up prior to workout.
WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 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.
PM (40s x 3 Sets):
- Sprinter’s Backwards Lunges w. Hip & Elbow Drive (20s Each Side): *Start with Feet Hip Width > Lunge Back with RT Leg > RT Arm Forward *Forward Bend from Hip in Sprinter Position – Opp. Arm & Leg *Explode into Ground > Drive RT Knee & LT Arm Up > Switch Sides after 20s *Modify with Smaller Step and without Knee Drive *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
- DB/KB Renegade Row > Push-Up (Alt. Sides): *Perform Row with Right Arm > Push~Up > Row with Left Arm > Push~Up > Repeat *Lift Collar Bones 1” *Low Hands *Squeeze Shoulder Blades at end ROM of Row *Relax Upper Traps *Modify on Knees or go Wider Feet & Bent Over Rows / Band or TRX Rows *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Sandbag/MB/DB/KB Staggered Stance Deadlifts (20s Each Side): *Hinge from Hip *Keep Back Flat (Feel Stretch in Hamstrings) *Lift Collar Bones 1” *Modify for those with Back Issues: Bridges/1 Leg Bridges *Draw the belly in toward the spine the whole 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
- MB/DB/KB Goblet Side Lunge > Squat (20s Each Side): *Start with feet hip width > Lunge to Right > Squat > Repeat and then switch to other sides *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips *Modify as needed *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/DB/KB Standing Reverse Wood Chops w. Weight Shift (20s Each Side): *Lift Collar Bones *Low to High-Knee to Shoulder Movement *Keep Back Flat *Hinge from Hip *Rotate from Core *Arms Straight to make harder as tolerated *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
ARM (40s x 3 Sets):
- Forward- Back Hops (Lead with other Foot after 20s): *Modify with 1 Foot Balance Work/Reaches *Relax Heels *Breathe Rhythmically
- Squat Jumps: *Start & End with Arms Overhead *Land in the same spot *Modify with Squats or Squat Holds *Breathe Rhythmically
- Square Drill: *It is common to move in a Circle instead of a Square *Stay Low & Cut Directions *Relax Heels *Breathe Rhythmically
- Down-Ups *Athletic Position >>> Coach says down *Get Down Fast & come back up in ready position *Modify speed and get up any way possible *Breathe Rhythmically
- Wide Low Mountain Climbers: Lower Push-Up Position for those who can *Wide Feet *Lift Collar Bones 1” *Stay Low *Breathe Rhythmically
Finisher: Perform 1 more Set of Strength Work in Circuit
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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