Warm-up prior to workout
WOD: Complete the following 6 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 0s Transition Time after Completing each Round*
**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 more as tolerated**
- Side Lunges w. MB/DB Rotation (20s Each Side): *Get Low with Lead Hip *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
- MB/KB/DB Standing Figure 8 to Hold: https://www.youtube.com/watch?v=YQgKhis8Y64 *Weight goes in a Figure 8 Pattern in Front of Chest & Through the Legs *Hinge from Hips – Not a Squat *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Squeeze Butt at 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
- Mt. Climbers w. Twist: *Bring Knee to Opp. Shoulder *Rotate from Core *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Shoulders Back & Down *Modify with Elevated Hands *Keep Belly in for added Stability – Breathe rhythmically
- TRX/DB T (Reverse Flys) & Lateral Raises (20s Each): *Squeeze Shoulder Blades with T *Relax Neck/Shoulders *Lift Collar Bones 1″ *Hold at End ROM for 1s – Squeeze *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
- Hand Plank Hip Glider AB/AD: *Lift Collar Bones 1″ *Stay Tight *Modify with Elevated Hands *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/KB/Weighted Object Squat & Press (Alt Side w. Press Each Rep): *Start with Weight at Chest > Squat > Place Weight in One Hand & Press Overhead when Standing (Alt Sides Each Rep) *Lift Collar Bones 1″ *Hip Hinge *Thighs Parallel to Floor *Modify without the Press for those with Shoulder 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
*If Time permits, perform additional Cardio
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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