Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*
- Split Squat w. DB/KB/Weighted Object One Arm Press (3 Sets Each Side): *Press with Arm of the Same Leg that is Back *Touch ground each time with Back Knee > Pause > Explode Up from Bottom *Lift Collar Bones 1” *Elbows In *Engage Lats *Modification: Avoid the Press for those with Shoulder Issues *Goal: 5-10 Each Side *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
- Square Drill – Fwd > Shuffle > Back > Shuffle: *Short Distance for Cones *Stay Low on Lateral Movements *Lead with Hips with Backpedal *Keep Belly in for added Stability – Breathe rhythmically
- Glider Truck Push: *Hands on Gliders *Drive Feet into ground *Lock Shoulders Back & Down *Only need a Short Distance *Modification: Bear Crawl *Keep Belly in for added Stability – Breathe rhythmically
- DB/KB/Weighted Object Single Arm Bent Over Rows w. Opp. Hand & Knee on Elevated Surface (3 Sets Each Side): *Feet shoulder width *Lift Collar Bones 1” *Elbows In *Squeeze Shoulder Blades *Hinge at Hip *Keep Back Flat *Goal: 5-10 Per Side *Draw the 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)
- SB/MB/DB/KB/Weighted Object Rotational Back Lunge (3 Sets Each Side or Alt. Sides for Advanced): *Speed increases difficulty to Stabilize *Eyes Forward *Lift Collar Bones 1” *Hinge from Hip *Keep Back Flat *Explode Feet into ground *Bring Weight to Outside Hip of Lead Leg http://www.youtube.com/watch?v=NpJ2UTdW12w *Goal: 5-10 Per Side *Modification: No Rotation *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
- Equalizer/Elevated Surface Push-Ups & Triceps Extension (3 Sets Each): *Use Higher Box for Push-Ups as needed *Videos: http://www.youtube.com/watch?v=9ccrHMK9Dr4 & http://www.youtube.com/watch?v=ZGl in 6He2ueV8 *Bring Knees Forward to Decrease Intensity *Lift Collar Bones 1” *Elbows In *Modification: On Knees for Push-Ups – Increase Intensity by bringing 1 Leg Up *Goal: 6-12 *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
Finisher: 4x15sx30s Rest
Lateral Ape 2X Right > Burpee > 2X Left > Burpee > Repeat
I hope that you get a chance to give this workout a try soon.
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Brien
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