Warm-up prior to workout
WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest between for 4 Sets each before moving on to the next station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 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.
PSM:
- DB/KB/MB/Heavy Object Split Split Squat Hold One Arm Row (15s Each Side): *Feet Hip Width *Split Squat Hold *Place Weight in line with Front Foot *Hinge Forward to grab Weight & Row with Back Extension *Keep Hands Below Chest *Lift Collar Bones 1” *Squeeze Shoulder Blades for 2s *Relax Shoulders *Keep Flat Back *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)
- DB/KB Front Loaded Position Staggered Stance Squats (15s Each Side): *Hold 2 weights if possible *Lift Back Heel *See Video of Foot Position here: http://www.youtube.com/watch?v=tyIzyzfhWuw *Stay Tight *Lift Collar Bones 1” *Squeeze Shoulder Blades *Get Low & Explode Up *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
- MB/Foam Roll Close Grip Push-Ups: *Keep Hands Low *Corkscrew Elbows In *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Perform on elevated surface to make easier *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
- Mat/Box/Chair One Leg Squat (15s Each Side): *Start with Feet Together *Hinge > Lower Hips *Sit as Low as possible – Lead with Hips *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
- DB/KB/MB Reverse Wood Chops w. Pivot (15s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” Hinge from Hips *Start with Weight at Hip & Rotate with Pivot to the Opposite Shoulder *Straight Arms Increases Intensity *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
ACM
*Perform each Movement for 3 Sets
- Boxing Combinations: *Keep Simple > Right-Left-Right-Left *Move from Core – Get them to Rotate! *Keep Belly in for added Stability – Breathe rhythmically
- Imaginary Fast Jump Rope: Mix Up Footwork *Toes Up – Ball of the Foot (Heels barely off the Ground) *Keep Belly in for added Stability – Breathe rhythmically
- High Knee Run > Red Light – Green Light: *Campers perform High Knees on Green Light & Jog Easy on Red Light *Toes Up – Ball of the Foot (Heels barely off the Ground) *Keep Belly in for added Stability – Breathe rhythmically
- Lateral Hops (15s each) *Keep Belly in for added Stability – Breathe rhythmically
- Double Heisman: http://www.youtube.com/watch?v=uoQPsvFJTWs *Right-Left-Right→ Left-Right-Left *Opp. Arm & Leg *Toes Up – Ball of the Foot (Heels barely off the ground) *Keep Belly in for added Stability – Breathe rhythmically
Finisher: 3 Marker Liners: 20s x 10s x 6 Sets
*Set up 3 Markers every few Yards *Sprint to each Marker *Bring the Energy *Modify with Walk~Jog~Etc *Breathe rhythmically
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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