Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises in a Circuit for 4 Rounds with 10s Rest in between. This is a Descending Pyramid with each Round.
Round #1: 60s Each Exercise
Round #2: 50s Each Exercise
Round #3: 40s Each Exercise
Round #4: 30s Each Exercise
*Set Gym Boss or Interval App to: 60s-50s-40s-30s Work, 10s Rest, 4 Sets, 30s Transition Time after each Completing each Round*
- Step-Ups w. Knee Drive (Switch Sides Half Way): *Opp. Arm & Leg *Keep majority of weight on the Foot that is on the Step & Barely Touch Foot to ground on the other Leg – Heel doesn’t touch *Raise Height/Lower Height to make Harder/Easier *Slight Forward Lean *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
- Stability Ball/Couch DB/KB/Weighted Object 1 Arm Press (Switch Sides Half Way) *Head & shoulder on Ball/Couch *Keep Hips Up in Bridge *Elbows In *Lift Collar Bones 1″ *Pack Shoulders *Keep Wrists in Neutral Position *Bridge allows a safe way to pack Shoulders for Press *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
- Backward Lunge w. DB/KB/Weighted Object Straight Arm Raise Overhead (Switch Sides Half Way): *Move from Center (Belly) *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
- DB Renegade Row (Switch Sides Half Way): *Push-Up Position > Do a 1 Arm Row *Wide Feet *Squeeze Shoulder Blades *Hold 2s *Lift Collar Bones 1” *Squeeze Butt *Modify on elevated surface or knees *Make harder by adding Push-Up before each Row *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)
- Single-Leg Squats (Switch Sides Half Way): *Lift Collar Bones 1” *Start with Feet Together > Bend Right Knee to 90 > Hinge from Hip & Lower into a Squat with Left Leg, attempting to touch Right Hand to ground (Switch Sides Half Way) *Be careful not to Flex/Round the Spine *Maintain Shin Angle *Modify with 2 Legged Squats *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
- DB/MB/SB/Weighted Object Reverse Wood Chops Kneel-Stand w. Pivot (Switch Sides Half Way): *Start Kneeling > Hinge from Hip > Pick up Weight > Stand > Shift Weight w. Pivot > Bring Weight to Shoulder Height > Repeat *Move from Core *Arms Straight to make harder *Lift Collar Bones 1” *Relax Shoulders *Use SB to enhance Grip Strength *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: Jump Squats: 20s x 10s x 4 to 6 Sets
*Feet Hip Width *Focus on Foot Foundation & Shin Angle *Start & End with Arms Overhead *Modification: Squat for those who shouldn’t Jump
I hope that you get a chance to give this workout a try soon.
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Brien
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