Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total.
*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 more8 as tolerated**
- KB/DB/MB/Heavy Object Staggered Stance Squats (3 Sets Each Foot Forward): *Sit into a chair to improve form *Hold weight in Front Loaded Position *Feet Shoulder Width – One Foot Forward, One back with Heel raised *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *Hinge from Hip *Modify without added 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
- Spiderman Push-Up w. Foot on Glider: *Glide Knee to Elbow while going down into a Push-Up *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Modification: Hold Push Up with Glider Spiderman or 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
- KB/DB/MB/Heavy Object Side Lunges (3 Sets Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Get low with lead hip *Add load for those that can *Reduce depth or hold onto something to modify *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 Row *Sit on sit bones with tall and lengthened spine *Lift Collar Bones 1” *Hnge from the hip *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)
- Standing DB/KB/Weighted Object Reverse Slam (Without Toss): Feet Hip Width *Lift Collar Bones 1” Keep Head back & Eyes Forward *Hold MB Chest Height > Hinge from Hip & Lower into a Squat > Perform Triple Ext. – Ankles, Knees & Hips > Bring Arms Overhead as if Jumping Straight Up > Finish with MB Overhead & Arms Straight > Repeat *Squeeze Butt at end range *Add Jump 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
- Squat Jumps: *Feet hip width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start & Finish with Arms up on Jumps *Hinge from Hip *Modify with Squats *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
Finisher: Agility Reaction Drill: 20s x 10s x 6 Sets
*Coach calls our movement *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) 514-6679
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