Warm-up prior to workout
WOD: There are 5 Stations with Two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM) and the Second is an Active Rest Movement (ARM). Alternate the Two Movements (PSM & ARM) at each Station for 30s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 30s Work, 10ss Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets*
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.
Station 1:
- KB/DB/SB/MB/Weighted Object Straight Leg Single Leg Wall Deadlifts (15s/side): *https://youtube.com/shorts/RudZQyXpsHs?feature=share Squeeze Butt at Top – Hold 2s *Squeeze Shoulder Blades the whole time *Hinge from Hip *Modify with Bridges for those with Back Issues *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
- Soccer Drill on Step: Toe Taps: https://www.youtube.com/watch?v=ODIw8K66QiI *Maintain Good Posture *Toes Up *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Stability Ball/Chair/Couch Decline Push-Ups: *Feet/Knees on Ball or Object *Increase Intensity by Lifting One Leg – Alt *Hands/Fists Lower than Chest *Elbows In *Modify with Kneeling Push-Ups *Keep 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
- Shadow Boxing/Kicking: *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
- MB/SB/KB/DB/Weighted Object Overhead Forward Lunges: *Keep arms straight while holding weight overhead *Drive Foot into Ground *Knee should go forward in front of ankle *Modify with weight in front loaded position or no 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
- High Knee Lateral Cross-Over Skips: *Bring Knee to Opp. Hip *Toes Up *Rotate from Core *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
- TRX/DB/Band Wide Rows: *Lift Collar Bones 1” *Palms Down *Challenge for 8-12 Reps *Squeeze Shoulder Blades with Row *Hold 2s at Top of Movement *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)
- Squat Jacks with Battle Ropes: *Toes Up *Jump for Quickness, not Power *Keep Belly in for added Stability – Breathe rhythmically
Station 5:
- DB Stability Ball Supine Triceps Extensions: *Head & Shoulders on Stability Ball *One DB in each Hand if possible *Start with Arms Straight > Bend Elbows > Return to Start Position > Repeat *Pack Shoulders Back & Down *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
- Speed Skaters: *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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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