Warm-up prior to workout
WOD: We will be doing 5 different Phases for the Main WOD.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Round*
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
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.
Perform the following 3 Exercises for the stated amount of Reps below. The twist is, you have a Minute to complete the 5, 10, 15 Reps. At the top of the minute, start from the top again. Depending on your Fitness Level, you may not finish everything and that is ok. Complete 6 Minutes Total. Pace!!!
5 Back Lunges w. Arm Raises (5 Each Side): *Reach Arms Straight Up *Step Back > Stop > Drop Back Knee as tolerated *Keep Feet Hip Width *Keep Front Big Toe connected to ground *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
10 Prisoner Sumo Squats or Prisoner Sumo Squat Jumps: *Feet Shoulder Width – Knee Tracking *Hinge from Hips > Squat *Lift Collar Bones 1” *Squeeze Shoulder Blades *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
15 MB Slams / Vertical Wood Chops: *Use Legs to assist with Power *Modification: Avoid bringing MB Overhead if Shoulder Issues or Lack ROM *Inhale with rib cage expansion/belly relaxed on the way UP and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way down.
30s Rest (Review Sprints)
Step/Run/Bike/Row/Tramp: *Modify with Walk as needed
30s Sprints x 30s Rest x 4 Sets
30s Rest
III. Perform the following 3 Exercises for the stated amount of Reps below. The twist is, you have a Minute to complete the 5, 10, 15 Reps. At the top of the minute, start from the top again. Depending on your Fitness Level, you may not finish everything and that is ok. Complete 6 Minutes Total. Pace!!!
5 Side Lying One Arm Push-Ups (Each Arm): *Stack Hips http://www.youtube.com/watch?v=cTJaQGR99pQ *Legs Straight to increase difficulty *Hand/Forearm Under Chest – Forearm should rub against Chest *Work on Full Ext. of Triceps *Modify on Knees *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
10 TRX/DB/KB/Band Rows: *Draw the 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)
15 In-Out Squat Jumps: *Start with Feet Together while Standing Tall > Arms hanging straight down > Jump Legs to Shoulder Width & Lower into Squat > Jump Up & Bring Feet Together *Hinge & Lower into Squat *Maintain Shin Angle *Increase intensity with Lower Depth, Higher Jump, more Speed or Hands behind Head in Prisoner Position *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
Sprints- Step/Run/Bike/Row/Tramp: *Modify with Walk as needed
30s Sprints x 30s Rest x 4 Sets (Reduce to 3 Sets if lacking Time)
30s Rest
Core Finisher:
**3 Minutes of the following Core Exercises – 1 Minute Each**
Reverse Plank or Rocking Bridge Hold: *Adjust Hands to make it easier on Wrists & Shoulders *Increase intensity by Marching or bringing a Leg out *Keep Belly in for added Stability – Breathe rhythmically
Side Plank w. Leg Raise (30s Each Side): *Stack Hips *Lift Collar Bones 1” *Modify with Knees Bent or Take Out Leg Raises *Keep Belly in for added Stability – Breathe rhythmically
Prisoner Superman Hold: *Interlace Fingers Behind Head *Squeeze Shoulder Blades to Open Chest *Lift Legs & Torso as high as possible without Pain *Modify Arms to Sides & Work on Ext. Rotation for those with Shoulder Issues *Keep Belly in for added Stability – 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 I AM A PRIORITY Coaching Program starting Monday!
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I’d love to help you achieve your best self!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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