Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after 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.
1. Squat: SB/KB/DB/Weighted Object Front Loaded Staggered Squats (4 Sets per Side): *Hinge > Squat with Knees Over Toes *Feet Shoulder Width & Back Heel Elevated *Pack Shoulders (Squeeze & Drop) & Get as Low as tolerated *Heavier Object should allow a Greater ROM *Down with Control, Explode Up & Squeeze Glutes *Knee Tracking *Can also use Heavy MB as needed *Modify with No Weight at all *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. Push: Stability Ball DB/KB/SB/MB Isometric Single Arm Chest Press (Use Bench/Couch/Ottoman As Needed): https://www.youtube.com/watch?v=c9NC-Z7q-3s *One arm presses at a time *Elbows In *Lift Collar Bones 1″ *Pack Shoulders *Keep Hips Up *Head on Ball *Modify with Triceps Ext *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
3. Hinge: KB/DB/SB/MB/Weighted Object 1 Arm Sumo Deadlift (3 Sets Each Side): *Weight starts and ends on ground *Feet wide *Weight between legs *Lead with hips > knees forward over toes *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades Squeeze Butt at Top *Modify without Weight or with Bridges *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. Lunge: Walking Sprinter’s Lunges: *Head Back – Eyes Straight *Bigger the Step, easier on the Knees *Opp. Arm & Leg *Slight Forward Hinge *Explode into the Ground to Drive Up *Modify by not going as Deep in Lunge or Perform Forward Lunges *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. Crawl: Plank Crawl (Forward & Backwards): *Push elbows into ground to activate serratus *Keep Midsection from Falling *Lift Collar Bones 1″ *Pack Shoulders *Modify with Beast Crawl (Knees Up) for those with Diathesis & Core Imbalances *Keep Belly in for added Stability – Breathe rhythmically
6. Pull & Squat: Squats w. Band Rows or Squats w. DB Rows or TRX Squat Rows: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start with Arms Extended while holding Band *Hands Below Chest *Hinge from Hips *Draw 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)
Finisher: Coach’s Option
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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