Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: There are 5 Stations with Two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM) and the Second is an Active Rest Movement (ARM). Alternate the Two Movements (PSM & ARM) at each Station for 30s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 30s Work, 10ss Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets*
Station 1:
- KB/DB/SB/MB/Weighted Object Straight Leg Deadlifts: *Squeeze Butt at top – Hold 2s *Squeeze Shoulder Blades the whole time *Hinge from Hip *Modify with Bridges for those with Back Issues *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
- Soccer Drill on Step: Toe Taps: https://www.youtube.com/watch?v=ODIw8K66QiI *Maintain good Posture *Toes Up *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Stability Ball/Chair/Couch Decline Push-Ups: *Feet/Knees on Ball or Object *Increase Intensity by Lifting One Leg – Alt *Hands/Fists lower than Chest *Elbows In *Modify with Kneeling Push-Ups *Keep belly In *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Shadow Boxing/Kicking: *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
- MB/SB/KB/DB/Weighted Object Front Loaded Walking Lunges: *Keep Elbows Up while holding Bag or MB to work on Posture Muscles *Drive Foot into Ground to get out of Lunge *Bigger the Step, easier on the Knees *Prevent Shin Angle from Moving Forward *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
- High Knee Cross-Over Skips: *Bring Knee to Opp. Hip *Toes Up *Rotate from Core *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
- TRX/DB/Band Wide Rows: *Lift Collar Bones 1” *Palms Down *Challenge for 8-12 Reps *Squeeze Shoulder Blades with Row *Hold 2s at Top of Movement *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)
- Forward~Back Jacks: *Toes Up *Arms do normal Jumping Jack action & Feet do Jumping Split Squat Action *Jump for Quickness, not Power *Keep Belly in for added Stability – Breathe rhythmically
Station 5:
- DB Stability Ball Supine Triceps Extensions: *Head and shoulders on stability ball if possible *One DB in each Hand if possible *Start with Arms Straight > Bend Elbows > Return to Start Position > Repeat *Pack Shoulders Back & Down *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
- Speed Skaters *Keep Belly in for added Stability – Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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