Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Cardio Warm-Up: Goal is to stay aerobic – recovery day. Emphasize nose breathing and controlled breathing.
- Toes up, Land on Ball of Foot
- Drive Elbows, Hands should go Cheek to Cheek – Keep Arms at 90
- Maintain Good Posture – Look straight ahead
- Explode/React off the ground
Short Running Drills – Perform each drill 2-4x for 3-5 min
- Forward > Backwards Jog: Lead with hips when going backwards
- High Knee Skip (Fwd & Back): *Goal is to work on Stride Frequency (Quick Leg Turnover) so Explode off the ground *Land with Toes Up on Ball of the Foot *Arm Drive helps the Leg Drive
- High Knee Run > Backpedal: *Goal is to work on Stride Frequency (Quick Leg Turnover) so Explode off the ground *Land with Toes Up on Ball of the Foot *Arm Drive helps the Leg Drive
- Lateral Push Off: *Start in Athletic Position and perform a Lateral Step to the Right by Pushing with the Left Foot to go Laterally to the Right (for every action there is an opposite reaction) > Back in Athletic Position & Repeat (Like a One Leg Lateral Hop) *Not a Speed Drill, but a Power Drill (Switch Directions)
- Lateral Shuffle: *Start in Athletic Position *Goal is Quick Feet
- Tapioca: *Start with feet hip width *Rotate from hips *Goal is Quick Feet
WOD: Alternate the following 6 Core~Strength Exercises two at a time for 40s each with 10s Rest for 4 Sets. 0s rest after each circuit.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets
**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**
- Split Squat Band Wide Rows (20s Each Side): *Palms down for wide rows *Feet Hip Width *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Knee Tracking, Shin Angle *Drop Back Knee straight down to floor *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)
- Supine Combo Crunches (Alt. Each Side): *Lie on your Back with Straight Legs, Quads engaged, Toes to nose, Arms overhead and reaching backwards *Bend right knee and march while performing a crunch at the same time *Attempt to grab the foot with both hands *Keep Imprint of Spine *Chin Tuck *Modify with LA March or Curl *Use MB 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
- Prone Stability Ball DB Y & W (Goalposts) Combo: *Hips Centered on Ball *If you don’t have a ball perform in bent over position *Back Extension > Raise Arms Overhead in a Y > Back Down (Flexion) > Extend > Raise Arms Overhead into W > Repeat *Lock Shoulders Back & Down *Lift Collars Bones 1” *Chin Tucked *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
- Stability Ball/Gliders Bridge w. Eccentric Leg Curls: *Lying Supine with Feet on Ball/Gliders, Arms to Sides of Body assisting as needed > Bridge > Extend legs out > Straight Leg Bridge > Relax as needed or Curl Feet to Butt > Repeat *Modify w. Bridge Hold *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
- Ankle Band Single Leg Squat w. Leg Raises (20s Each Side): Place a miniband between your ankles. In standing position, with knees bent and hips pushed back, kick the leg in multiple directions: diagonal backward, sideways, diagonal forward, forward, across in front, backward, across behind, and in circles. *Shoulders Back & Down *Back Flat *Knee Tracking *Keep Belly in for added Stability – Breathe rhythmically
- Kneeling MB/KB/DB Figure 8’s: *Squeeze MB & Bring in front of Chest in a Horizontal Figure 8 pattern while maintaining Stability *Lift Collar Bones 1” *Squeeze Butt *Extend Arms to make harder or increase load and speed *Keep Belly in for added Stability – 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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