Warm-up prior to workout
Advanced Warm-Up: Phase 3: Core~Mobility Patterns
Perform the following Movements for 5 Reps each in a Circuit for 3 Minutes-AMRAP
*Set Gym Boss or Interval App to: 3 Mins*
- Back Lunges w. Straight Arm Raises (5 Each Side): *Big Step *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
- Kneeling Plank Up-Downs (5 Leading w. Each Elbow): *Hand-Hand-Elbow-Elbow *Low Hands to avoid Stress to Shoulder *Lift Collar Bones 1″ *Widen Feet as needed – Goal is not to rock *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
- Squats (5): *Arms go up as Hips Hinge into a Squat *Shin Angle *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 Phase 3 Boot Campers immediately transition to WOD. They can get water at any time on their own.
WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest 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 all 8 Sets*
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 (30s x 4 Sets):
- Sprinter’s Step-Ups (15s Each Side): *Goal: 6-10 Reps/Side *Start in Sprinter’s Position with Right Foot on Step/Mat & Left Toes on Ground with Slight Forward Lean > Left Arm Forward > Explode Ankle, Knee & Hip Muscles into Step/Mat > Stand Up > Lower back to Start > Repeat *Keep Weight on Lead Foot & Barely Touch Ground *Opposite Arm & Leg Drive *Squeeze Butt *Eyes Straight *Head Back *Explode Up *Down Slow & Controlled *Lift Collar Bones 1” *Raise or Lower Step as needed to allow good form but challenge for 15s *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
- Standing DB/KB/MB Staggered Squats w. Press (15s per Side): *Feet Shoulder Width with Back Foot Toes even with Front Heel *Get Deep into Squats *Neutral Grip – Palms facing each other *Movement Begins with Hinge of Hips > Squat Low > Press DB to Ceiling > Press Weight > Repeat *Squeeze Butt *Modify with Squats *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
- Band Romanian Deadlifts (Straight Leg): *Feet Hip Width *Step on Band *Goal: 10-15 Challenging Deadlifts *Lift Collar Bones 1” *Hinge from Hips & lower *Eyes Straight *Head Back *Squeeze Butt *Keep Belly in for added Stability – Breathe rhythmically
- DB/KB Renegade Rows (Alternate): *Goal 6-8 Good Reps *https://www.muscleandfitness.com/exercise/workouts/back-exercises/renegade-row/ *Body Set Up should allow Hands to be at Chest Height or Below *Elbows only need to go to Torso *Plank with Straight Legs *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Butt *Modify with Band Rows *Draw belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Supine Glute Bridge Walk Outs: *Start Laying on Ground with Legs Extended & Arms to Sides *Dig Heels & Walk towards Butt by Lifting Hips *Repeat *Remove Hands from Sides to make harder *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
ACM (30s x 4 Sets):
- Lateral Ape: *Reach to Right > Jump & Sit Deep into Squat > Switch to left *Breathe rhythmically
- Squat Thrusts w. Hip AB/AD (No Chest to Ground): *After Moving into Plank > Open & Close Legs *Keep Hips from dropping to avoid hurting Low Back *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
- Forward & Back Beast Crawl: *Crawl with opp. Arm and leg *Knees off ground *Modify with Knees on Ground *Keep Belly in for added Stability – Breathe rhythmically
- Forward~Back Jumps: *Visualize Jumping Forward & Back over a line *Stay Tight *Toes Up *Modify with Fwd-Fwd-Back-Back *Keep Belly in for added Stability – Breathe rhythmically
- Semi-Circle Agility Drill: Shuffle in a Semicircle *Relax Heels *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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Brien
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