Warm-up prior to workout.
WOD: Perform the following 6 Strength Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. Rest for 40s – 60s after the 2nd set.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 12 Sets. Repeat after round 2.
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. 1 Leg Squat (20s Each Side): *Perform with the Non-Working Leg Moving Back or Forward if holding onto something. Start with Feet Together *Consider holding a door knob or another stationary object like a TRX *Hinge from Hips and lower into Squat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Sit as low as possible *Modification: Do Regular 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. DB/KB/Weighted Object 1 Arm Press w. Bridge (Floor/Ball) (20s Each Side): *Keep Hips Up in Bridge *Bridge allows a safe way to pack Shoulders for Press *Elbows In *Lift Collar Bones 1″ *Keep Wrists in Neutral Position *Modification: Perform on Floor *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
3. DB/KB/Weighted Object Bulgarian Split Squat w. Step/Chair/Sofa (20s Each Leg): *Start with Feet Hip Width *Elevate Back Foot on Chair/Sofa *Drop Back Knee Straight Down *Modify without Elevating Back Knee *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
4. TRX/ DB/KB/Heavy Object One Arm Row (20s Each Side): *Avoid Rotation *Keep Hands Lower the Chest to avoid using Upper Traps *Lift Collar Bones 1” *Elbows In *Squeeze Shoulder Blades & Hold for 1s *Modification: Wider Feet is easier for Stability or 2 Hand Row *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)
5. DB/KB/Weighted Object Curtsy Lunges (20s Each Side): https://www.youtube.com/watch?v=MUKzbODTURg *Perform with Control & Focus on Knee Alignment *Connect with Feet on the Ground to avoid Knee Tracking Issues *Adding a Hop can be done for the Advanced *Hands on Hips *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
6. DB/KB/Weighted Object Bent Over Triceps Kickbacks: *Keep ebows in *Hinge from hips *Work on Full Ext. of Triceps *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
Orange Zone Finisher: AMRAP (As Many Rounds As Possible) (3 Minutes) *After each indicate how many rounds you completed by using your fingers
- High Knee Run (10 Each Side)
- Cross-Over Mountain Climbers (10 Each Side)
- Sumo Jump Squats (10)
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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