Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform each Exercise for 20s with 10s Rest for 6 Sets before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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**
- KB/DB/MB Single Leg Deadlift (3 Sets Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Hinge from Hips *Keep Weight Close to Body *Modify with 2 Legs *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
- Decline Stability Ball/Chair/Step Push-Ups: *Feet/Knees/Ankles on Ball or Chair or Elevated Surface *Elbows In *Lift Collar Bones 1″ *Keep core engaged- Belly In *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- KB/DB/MB Box/Mat Goblet Squats (Handle Down): https://www.youtube.com/watch?v=7ALOgcjlwz8 *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Sit as Low as possible *Hinge from Hip & Squat *Modify without Loading *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 or Any Other Pull Movement: *Sit with a Tall & Lengthened Spine > Legs Extended with Slight Knee Bend > Hinge forward from Hips without moving Legs > Hinge Back from Hips > Row > Repeat *Squeeze Shoulder Blades at end ROM for 1s *Lift Collar Bones 1″ *Low Hands *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)
- DB/MB/SB Backward Lunge w. Rotation (Alternating): *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Move from Center *Rotate Over Forward Leg *Maintain Shin Angle of Front Leg *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
- Glider Truck Push Or Bear Crawl: *Gliders under Hands *Hips are high on this (like Bear Crawl) *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Semi Circle Drill: 20s x 10s x 6 Sets
*Move in a Semi-Circle with Hands up like playing defense on a basketball court *Cue to be on the Ball of the Foot *Heels barely off the Ground *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
Telephone: 650-654-4604
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