Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: There are 5 Stations with 2 Exercises per Station. Both are Primary Strength Movements (PSM). Alternate the two Movements at each Station for 30s with 5s Rest for 4 Sets each, then rotate to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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**
Station 1:
- KB/DB/SB/Weighted Object Sumo Deadlift High Pull: https://www.youtube.com/watch?v=V0qNjLHV3_c *Lift Collar Bones 1” *Lock Shoulder Blades Back & Down *Keep Head Back & Eyes Forward *Weight starts on ground > High Hinge of Hips > Drive into ground with Ankles, Knees & Hips > Bring Weight up leading with Elbows (Not an Upper Body Movement – Most of Force is generated by Legs) > Squeeze Butt at Top of Movement > Control Weight Down – This is a 2 Step Process: Arms first, then Hinge *Focus on Hinge – Not Squat *Modification: Bridges for those with Back Issues *Draw the belly in toward the spine the whole time. Inhale on the down and exhale, with Kegel contraction (engage bladder) on the way up.
- Prisoner Body Weight Squats: *Add Load as tolerated *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Butt at Top *Retract Shoulder Blades *Modification: Bring arms up with squat *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
Station 2:
- DB/KB/SB/MB/Weighted Object Single Leg Deadlifts (15s Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure non-working Leg is Bent the whole time at 90 Degrees *Squeeze Butt at Top *Hold 2s *Keep Core Tight *Squeeze Shoulder Blades entire time *Hinge from Hip *Modify: Perform without load & can also hold something stationary to assist with Balance *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
- Dips w. Chair/Box/Mat/Step: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Prior to Dip pull Shoulders Back & Down *Elbows In *Legs straight to increase intensity *Keep Butt close to Chair *Squeeze Triceps at Top *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
Station 3:
- DB/KB/Weighted Object Overhead Kneel To Stand – RT-LT-RT-LT (15s Leading w. Each Leg): *Start in Kneeling Position w. Weight Overhead, Arm Straight > Stand Up, Maintaining Straight Arm > Return to Knees > Repeat > Switch Sides at 15s *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify with 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
- Side To Side Steps Chair/Box/Mat/Step: *Place 1 Foot on the Step > Stand > Switch Sides and put the other Foot on the Step > Repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Butt at Top *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
Station 4:
- Spiderman Push Ups: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make it tough for 30s *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 Jump Squats: *Body Position should be Vertical > Hinge & Drop Into Squat > Explode into Jump > Control Landing > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hip *Get Low *Avoid Knees Moving Forward *Modify with Monster Walk *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
Station 5:
- DB/KB/Band/Heavy Object Rows/Pull-ups: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *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)
- DB/KB/Band/Heavy Object Biceps Curls: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Get Full ROM – Squeeze at Top *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
No Finisher: Work hard on 4th Set
I hope that you get a chance to give this workout a try soon.
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Brien
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