Warm-up prior to workout
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. Rest for 1 Minute after 2nd Round.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 14 Sets – Repeat 2x*
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.
1. KB/DB/SB/MB Weighted Object Deadlift High Pull: *Feet Shoulder Width *Lift Collar Bones 1” *Lock Shoulder Blades Back & Down *Keep Head Back & Eyes Forward *Weight Starts on Ground if possible – Can Modify by placing Weight on a Step/Mat > High Hinge of Hips > Drive into Ground with Ankles, Knees & Hips > Squeeze Butt at Top > Lead with Elbows > Repeat *Focus on Hinge, Not Squat *Modify with Bridges for those with Back Issues *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. DB Step-Ups (15s/side): *Lift Collar Bones 1” *Lock Shoulder Blades Back & Down *Keep Head Back & Eyes Forward *Modify without steps *Breathe rhythmically
3. Ball Push-Ups (Use Chair as needed): *Feet on Swiss Ball/Chair *Connect Hands/Fists to ground *Lift Collar Bones 1” *Elbows Corkscrewed In *Keep Hands Below Chest *Avoid letting Hips drop *Modify without Push-Up & Adjust Feet on Ball – Use DBs for Wrists *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
4. Split Squat Jumps: *Feet Hip Width *Knees Track over 2nd Toes *Start & End with Arms Overhead *Hinge from Hips & Lower into Squats *Soft Landing *Modify without Jump *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
5. Rows/Pull-Up(Any Pull Pattern you like): *Lift Collar Bones 1” *Relax Shoulders *Lock Shoulders Back & Down *Relaxed Grip *Draw 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)
6. Walking Runner’s Lunges: *Feet Hip Width *Opp. Arm & Leg *Drive Feet into Ground & Explode Up *Full ROM *Squeeze Butt at the Top *Bigger Step = Easier on Knees *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
7. Dips on Mat/Chair/Step: *Lift Collar Bones 1” *Lock Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt Close to Mat/Step *Avoid going too Low *Squeeze Triceps at the Top *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
Finisher: Forward/Backward Sprints: 20s x 10s x 4-6 Sets
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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