Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Exercises for 10 Reps each AMRAP or for 30s each. The first 5 Movements can be done in the same spot. Perform As Many Rounds As Possible in 20 Minutes. Push for the Final 3 Minute – FINISHER. Shoot for 6 Rounds- Take a break before finisher as needed.
*Set Gym Boss or Interval App to: 30s Work, 5s Rest, 42 Total 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**
- Kneeling Triceps Extensions (Use Equalizer’s, Chair or Box) or Standing TRX Triceps Extensions: *For EQ…Start in Kneeling Position: Hands on Bar (avoid wrapping Thumb around) *Lift Collar Bones 1” *Elbows In *Keep Head Back *Elbows under Bar *Bring Knees back to make harder *Keep Butt Down *Extend fully to feel 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
- Squats w. Arm Raises: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips & Lower into Squats while Raising Arms for Counterbalance *Get as Low as possible *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
- Glider Pike (Use Gliders): *Start in Plank (on Fists if needed) *Bring Feet toward Hands with Straight Legs *Move from Core *Lift Collar Bones 1” *Keep Hands Low *Modify with Pike or Jackknife without Push-Up or Kneeling 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
- Prisoner Split Squat – 10 Each Leg: *Back Straight *Interlace Fingers & Squeeze Shoulder Blades *Modify w. Arms to Sides or Back Lunges *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
- Monkey Jump Push-Ups: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend Forward & Place Hands under Shoulders while on Tippy Toes > Bring Head toward floor > Jump Up *Downward Position with Hips Up *Lock Shoulders Back & Down *Use Fists or DB’s for Wrists as needed for Wrist Pain *Modify without Jump or do 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
- Jump Squat: *Feet Hip to Shoulder Width *Start & End with Arms Overhead *Hinge from Hips & Lower into a Squat *Shoulders Back & Down *Modify without Jump – Do a Squat 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
- Equalizer Rows, TRX Rows or Row of Choice: *Lift Collar Bones 1” *Lock Shoulders Back & Down *Relaxed Grip *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)
*No Finisher – Push harder during last 3 Minutes*
I hope that you get a chance to give this workout a try soon.
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Brien
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