Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Recovery Movement (ARM) for 30s with 10s Rest for 4 Sets each before rotating to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets*
PM (30s x 4 Sets):
1. SB/MB/Heavy Object Bear Hug Squats: *Hold SB Vertically tight to Body *Feet Shoulder Width *Toes Out Slightly *Lift Collar Bones 1” *Hinge from Hip > Squat *Get Low *Keep belly in *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
2. Dips w. Chair or Equalizers: *Lift Collar Bones 1” *Prior to Dip Pull Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to Step/Chair *Avoid going too Low – Key is the Squeeze Triceps at the top *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
3. SB/MB/Heavy Object Front Loaded Good Mornings: *Feet shoulder width *Hinge from Hip *Keep Back Flat (Feel Stretch in Hamstrings) *Lift Collar Bones 1” *Modify for those with Back Issues: Bridges/1 Leg Bridges *Draw the belly in toward the spine the whole time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
4. MB/DB/SB/KB/Weighted Object Side Lunges w. Rotation (Alt. Sides): *Get Low with Lead Hip & Rotate Weight Over Leg *Lift Collar Bones 1” *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
5. DB/KB/Weighted Object Single Arm Rows w. Opp. Hand & Knee on Elevated Surface (15s 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)
ARM (30s x 4 Sets):
*Do Active Recovery in Circuit (one after the other)
- Curry 3 Point Shot: *Imagine you are Curry – Dribble & Shoot *Relax Heels
- Fast Run in Place: *Drive Elbows to Speed Up Legs *Keep Feet Low – Toes Up
- Split Squat Jumps: *Switch Feet midair and do your best to land in same spot *Bigger the step is less stress and easier *Teach this movement by starting with Backward Lunge & Jump for those who can *Arms to Sides helps with Balance *Keep Feet Hip Width *Modify for most with Backward Lunges
- Moving Lateral Jumps: *2 Foot Jumps moving Side to Side *Jump for Quickness, Not Power *Relax Heels – Toes Up
- Heel-Toe Hops: *Imaginary Jump Rope *Imagine Jumping Up & Down with Heel-Toe Movement *Relax Heels – Toes Up
FINISHER: On The Minute Challenge (3 Minutes):
*Set Gym Boss or Interval App to: 60s Work, 0s Rest, 3 Total Rounds*
Perform the following 3 Movements for 10 Reps in a Circuit for 3 Rounds. The Goal is to complete the 3 Movements in 1 Minute. If the Camper doesn’t finish, they still start from the top on the next Round. If a Camper needs to rest, have them stretch any tight areas.
- Bridges – 10: *Feet Hip Width *Toes Up *Knees track in line with 2nd Toe *Squeeze Butt at Top *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
- Hand Plank Jacks – 10: *Shoulders Back & Down *Lift Collar Bones 1” *Modify with elevated surface with hands or Reverse Plank with Hip AB/AD *Keep Belly in for added Stability – Breathe rhythmically
- Stationary Frog Jumps – 10: *Wide Feet *Start with Arms hanging down midline > Hinge from Hips & Lower > Reach up with Arms > Repeat *Lift Collar Bones 1” *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
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 Coaching Program starting Monday!
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Brien
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