Warm-up prior to workout.
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 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.
- KB/DB/MB/Heavy Object Staggered Stance Squats (Mini Band around knees) (4 Sets Each Foot Forward): *Sit into a chair to improve Form *Hold Weight in Front Loaded Position *Feet Shoulder Width – One Foot Forward, One back with Heel Raised *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *Hinge from Hip *Modify without Added Weight *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
- Spiderman Push-Up w. Foot on Glider: *Glide Knee to Elbow while going down into a Push-Up *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Modification: Hold Push Up with Glider Spiderman 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
- KB/DB/MB/Heavy Object Curtsy Lunges (4 Sets Each Side): *Knees in line with 2nd toe *Keep hips from rotating *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Get Low with Lead Hip *Reduce load as needed *Reduce Depth or hold onto something to Modify *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
- Seated Band Rows: *Sit on Sit Bones with Tall & Lengthened Spine *Lift Collar Bones 1” *Hinge from the Hip *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)
- Standing DB/KB/Weighted Object Reverse Slam (Without Toss): Feet Hip Width *Lift Collar Bones 1” Keep Head Back & Eyes Forward *Hold MB Chest Height > Hinge from Hip & Lower into a Squat > Perform Triple Ext. – Ankles, Knees & Hips > Bring Arms Overhead as if Jumping Straight Up > Finish with MB Overhead & Arms Straight > Repeat *Squeeze Butt at End ROM *Add Jump to Increase Intensity *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
- Sumo Squat Jumps (Mini Band Around Knees): *Feet Wide – Toes Out *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start & Finish with Arms up on Jumps *Hinge from Hip *Modify with 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
Finisher: Agility Reaction Drill: 20s x 10s x 6-8 Sets
*Coach calls our movement *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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