Warm-up prior to workout
Phase 3: MB/KB/DB Warm-Up (3 Sets Each):
- 10 MB/KB/DB Squat w. Circles (10 Each Side): *Hold Weight Below Groin > Squat > Rise from Squat & Bring Arms Overhead in a Circle > Change Direction after 5.
- 10 MB/KB/DB Reverse Wood Chops w. Pivot (10 Each Side)
- 10 MB/KB/DB High To Low Wood Chops (10): *Start with Weight Above Shoulder & Chop Straight Down Between Legs
After Phase 3 Boot Campers immediately transition to WOD. They can get water at any time on their own.
WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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.
1. MB/KB/DB Standing Figure 8 to Hold: https://www.youtube.com/watch?v=YQgKhis8Y64 *Weight goes in a Figure 8 Pattern in Front of Chest & Through the Legs *Hinge from Hips – Not a Squat *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Squeeze Butt at Top *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
2. Cardio: MB Soccer Toe Taps: *Keep Belly in for added Stability – Breathe rhythmically
3. Supine Bridge Hold w. Feet on Ball/Foam Roll – Alt Leg Raise: *While in Bridge, Lift One Leg off Ball/Roll as high as possible to get a Stretch in Hamstring & Calf > Switch *Feet Close *Keep Hips Up *Keep Feet & Legs Straight & Active *Modify with Regular Bridge *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
4. Cardio: Jump Rope or Imaginary Jump Rope: *Toes Up *Heels barely off the Ground *Keep Belly in for added Stability – Breathe rhythmically
5. MB/DB/KB/SB Seated Russian Twist: *Sit on Sit Bones – Lengthen Spine *Rotate from Core *Lift Collar Bones 1” *Modify Lying *Keep Belly in for added Stability – Breathe rhythmically
6. Cardio: Lateral High Knee Run (Switch Direction Every 5s): *Land on Ball of Foot *Toes Up *Drive Elbows *Opp. Arm & Leg *Stay Tall *Modify with March *Keep Belly in for added Stability – Breathe rhythmically
7. Side Plank w. Band Clam (20s Each Side): *Start on Side with Hips & Knees Flexed at 90 Degrees, Feet Together *Band Around Knees if you have one *Lift Hips into Side Plank & Hold > Open & Close Legs *Hips Stacked *Head Back & Eyes Straight Ahead *Squeeze Shoulder Blades *Top Hand on Hip *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
8. Cardio: High Knee Skips: *Land on Ball of Foot *Toes Up *Drive Elbows *Opp. Arm & Leg *Stay Tall *Modify with March *Keep Belly in for added Stability – 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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