Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed the Active Rest Movements (ARM) for 30s for 4 Sets each before rotating to the next station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
PM (30s x 4 Sets):
- Staggered Stance Bent Over Row/Bent Knee Deadlift*Start with feet hip width, staggered stance, back foot elevated, hinge from hip,flat back *Start with weights on ground, row & perform hip extension (deadlift) > squeeze butt and shoulder blades at end range of motion >repeat *Lift Collar Bones 1” *Modify with Rows *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)
- Spiderman Glider Push-Ups: *Use Fists preferably *Feet on Gliders *Glide Knee to Elbow & Lower into Push-Up *Alternate Legs *Lift Collar Bones 1” *Corkscrew Elbows In *Modify without Push-Up *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
- MB/DB/KB/Weighted Object Goblet Side Lunges (Alt Each Side): *Lunge to Side & Lower Lead Glute as far as possible > Raise Arms while Hinging at the Hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack the Shoulders *Modify by removing MB/KB *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 Bear Hug Box Squats: *Hold weight tight to the Body *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Relax Neck *Hinge from Hip & Lower into Squat *Get to 90 degrees based upon Mechanics *Challenge with heavy weight as tolerated *Modify without 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
- Split Squat Hold with Biceps Curls (15s per side): *Start with feet hip width, split squat stance, back foot elevated, maintain hold of split squat and perform biceps curls *Lift Collar Bones 1” *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 (30s x 4 Sets):
- Lateral Monkey Jumps: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hip *Start in a Low Squat Position with Fingertips on the Floor & Arms hanging like a Monkey > Jump Laterally 2x to Right & 2x to left *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
- Red Light – Green Light: High Knee Run > Easy Jog: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Land on Ball of Foot with Toes Up *Drive Arms Back – Arms help the Legs go faster *Keep Belly in for added Stability – Breathe rhythmically
- Mountain Climbers: *Keep Hands low *Corkscrew Elbows *Do your best to not drop Hips *Lift Collar Bones 1” *Drive Legs straight back *Modification: Standing Mountain Climbers *Keep Belly in for added Stability – Breathe rhythmically
- Irish Dancers: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Standing > Bring Right Foot to Left Hand & Alternate with Left Foot to Right Hand *Hand & Foot should meet around Mid-Thigh *Do as fast as possible (like a Jumping Leg Cradle or Skipping Leg cCradle) *Keep Belly in for added Stability – Breathe rhythmically
- High Knee Skip w. Twist: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Land on Ball of Foot with Toes Up *Move from Core > Knee to Opposite Shoulder *Keep Belly in for added Stability – Breathe rhythmically
Finisher: 3 Minute Boxing *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 Coaching Program starting Monday!
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Brien
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