Warm-up prior to workout
WOD: Alternate the following 5 Station Strength Movements (PM) for 30s followed by the Active Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s 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:
1. Push: MB/Foam Roll Prone One Arm Push-Ups (Alt. Sides): *Hand on Top of MB/Roll & Under Shoulder *Roll MB/Roll to other Hand after Push-Up *Wide Feet *Lift Collar Bones 1” *Corkscrew Elbows *Modify on Knees or with Hands on Elevated Surface *Keep belly in the whole time *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
2. High Knee Skips In Place (Miniband Around Knees): *Opp. Arm & Legs *Drive Arms *Relax Heels -Toes Up *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
1. Squat/Lunge: Squat Hold w. Reverse Lunge (Alt. Sides): *Feet Hip Width *Hold MB/SB to Increase Intensity or go Lower *Hinge from Hip & Squat *Knees over toes *Move from Core as you Step Back into Lunge *Lift Collar Bones 1” *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
2. Insanity Jumps or In-In-Out-Out (3 Sets Each): *Switch Lead Foot at Halfway Point for In-In-Out-Out *Start with Feet Wide *Goal is Speed when Movement is learned *Increase intensity with Greater Depth with Squat & Speed with In-In-Out-Out *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
1. Pull: DB/Band/Heavy Object Bent Over Alternating Rows: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Back Flat *Squeeze Shoulder Blades *Modifications: For those with Back Issues do Upright *Draw belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
2. Prone Wide Mountain Climbers: *Wide Feet *Modify Standing *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
1. Hinge: MB Slam/Wood Chops > Squat Thrust: *Slam/Wood Chops > Squat Thrust > Repeat *Start with Ball/Weight Overhead as tolerated *Avoid Dropping Hips with Squat Thrust – Keep Core Tight *Modify without Weight or just do Wood Chops/Slams *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
2. Squat Hold w. Side Step (Miniband around knees): *Opp. Hand to Foot *Stay in Squat Position – Hinge *Keep one Foot on a Line & Keep Switching *Shin Angle doesn’t move Forward *Keep Belly in for added Stability – Breathe rhythmically
Station 5:
1. Squat: Single Leg Pistol Squat (15s Each Side): *Start with Feet Together *Hold onto something as needed like a Suspension Trainer or door knob and get as low as possible with Butt *Hinge from Hips & Squat *Make sure Knees don’t go beyond Ankle – Shin Angle *Non-Squatting Leg should extend Forward (NOT BACK) *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
2. Lateral Hops (15s Each Side): *A Hop is One Leg, a Jump is done with Two Legs *Hop Over a Line with 1 Foot *Use Mat to soften the Load – Easier on the Joints – Harder on the Muscles *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Shuffle > Carioca > Sprint: 30s x 15s rest (4-6 Sets)
*Bring the Energy *Focus on Slow Breathing through the Nose & Out Pursed Lips with Recovery *Modify with Walk~Jog~etc *Breathe rhythmically
*Shuffle Forward & Back > Carioca Forward & Back > Sprint Forward & Back > Repeat for 30s
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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