Warm-up prior to workout
WOD: Perform the following 4 Exercises for 6 Reps each in the 2 Circuits for 90s. Set your Gymboss/Timer for every 90s to Restart & Repeat. If you are getting too much Rest, do 7 or more Reps. If you are not getting enough Rest do 5 Reps. Complete 6 Sets of 90s each (9 Min/Station).
*Set Gym Boss or Interval App to: 90s Work, 0s 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.
Circuit #1:
- 6 Push Ups (Mix Up Variety): *Lift Collar Bones 1″ *Keep Hands Below Chest *Modify with Kneeling Push-Up or Push-Up Jack Knife (Tuck) or just Tuck – Can also play with Elevation of Feet on Mats or Steps *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
- 6 Prisoner Squat Jumps: *Interlace Fingers Behind Head *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips > Squat *Avoid Moving Shin Forward *Modify without Jumps *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
- 6 DB/KB/SB Bent Over Rows or TRX Rows or Pull-Ups: *Hinge Hips Back *Back Flat *Lift Collar Bones 1” *Squeeze Shoulder Blades *Make it a tough 6 Reps *Elbows In *Keep Hands Low *Draw 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)
- 6 DB/KB/SB Romanian Deadlift (Straight Leg Deadlift): *Keep Head Back & Eyes straight ahead *Lift Collar Bones 1” *Shoulders Back & Down *This is not a Squat but a focus on Hinging way back *Hands should go about Knee height for most people *Make it a tough 6 Reps *Modify 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
After Circuit #1: 1 Min Cardio (Jacks, Liners, etc)
30s Rest
Circuit #2:
- 6 KB/DB/Weighted Object Sumo Deadlift High Pull: *Feet Wider than Shoulder Width > Toes Out *Ideally Deadlift Starts & Ends on Ground each Rep but with a DB this will be tough – you can raise the Ground to make it easier on your Back if using DBs *Before Lifting Weight, make sure Shoulders are Packed – Teach to Respect Load *Eyes straight ahead *High Hips – Not a Squat *Flat Back *Maintain Shin Angle *Squeeze butt at end range each Rep *Bring Hands to approximately Shoulder Height *Average Weight for females is 25 lbs. *Cue to go Up Fast in 1 count & Down Slow in 2 Counts: Bring weight down first so Arms are Straight (1st count) and then Hinge & Lower Weight (2nd Count) *Modify with Body Weight Squats or Remove High Pull *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
- 6 Weighted Object Standing Squat Press: *Start in Solid Foundation, with Soft Knees > Hinge > Squat & Drive Weight Up *Engage core *Hold DB by Handles with both Hands or MB at Chest Height, Press Overhead & Lower Back to Chest *Pack Shoulders! *Modify for those with Shoulder Issues with Squats or Push Up Hold *Increase Intensity by Increasing Speed & Weight of Ball/SB. *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way up with Squat
- 6 Crab Walks (6 Each Arm & Leg Combos): *Butt 1” off Ground *Lift Collar Bones 1” *Squeeze Shoulder Blades *Opp. Arm & Leg *Keep Belly in for added Stability – Breathe rhythmically
- 6 Split Squat Jump Squats (6 Each Leg): *Keep Head Back & Eyes Straight Ahead *Use Arms to help Explode Up *Squeeze Butt *Modify without Jumps *Lift Collar Bones 1” *Avoid Shin Moving 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
After Circuit #2: 1 Min Cardio (Jacks, Liners, etc)
30s Rest
Group Finisher: Ice Skater – Apollo Ono’s: 20s x 10s x 4 Sets
*Perform a Lateral Hop from Right to Left *Modify with In-In-Out-Out
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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