Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Core Cardio Movement (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 each Completing all 8 Sets*
Station 1:
- Push: MB/Foam Roll Prone One Arm Push-Ups (Alt. Sides): *Hand on Top of MB/Roll & Under Shoulder *Roll MB/Roll to other Hand after Push-Up *Wide Feet *Lift Collar Bones 1” *Corkscrew Elbows *Modify on Knees or with hands on elevated surface like the couch *Keep belly in 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
- High Knee Skips In Place: *Opp. Arm & legs *Drive Arms *Relax Heels -Toes Up *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Squat/Lunge: Squat Hold w. Reverse Lunge (Alt. Sides): *Hold MB/SB to Increase Intensity or go Lower *Feet Hip Width *Hinge from Hip & Squat *Shin Angle doesn’t move Forward *Move from Core as you Step Back into Lunge *Lift Collar Bones 1” *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
- Insanity Jumps or In-In-Out -Out (3 Sets Each): *Switch Lead Foot at Halfway Point for In-In-Out-Out *Start with feet wide *Goal is Speed when Movement is learned *Increase intensity with greater depth with squat and speed with in-in-out-out *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
- Pull: DB/Band/Heavy Object Bent Over Alternating Rows: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Back Flat *Squeeze Shoulder Blades *Modifications: For those with Back Issues do Upright *Draw belly in towards spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Prone Wide Mountain Climbers: *Wide Feet *Modify Standing *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
- Hinge: MB Slam/Wood Chops > Squat Thrust: *Slam/Wood Chops > Squat Thrust > Repeat *Start with Ball/Weight Overhead as tolerated *Avoid Dropping Hips with squat thrust – Keep Core Tight *Modify without weight or just do wood chops/slams *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
- Squat Hold w. Side Step: *Opp. Hand to Foot *Stay in Squat Position – Hinge *Keep one Foot on a Line and to keep switching *Shin Angle doesn’t move Forward *Keep Belly in for added Stability – Breathe rhythmically
Station 5:
- Squat: Single Leg Pistol Squat (15s Each Side): *Start with Feet Together *Hold onto something as needed like a Suspension Trainer or door knob and get as low as possible with Butt *Hinge from Hips & Squat *Make sure Knees don’t go beyond Ankle – Shin Angle *Non-Squatting Leg should extend Forward (NOT 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
- Lateral Hops (15s Each Side): *A Hop is one Leg, a Jump is done with Two Legs *Hop Over a Line with 1 Foot *Use Mat to soften the Load – Easier on the Joints – Harder on the Muscles *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Shuffle > Carioca > Sprint: 30s x 15s rest (4-6 Sets)
*Bring the Energy *Focus on Slow Breathing through the Nose & Out Pursed Lips with Recovery *Modify with Walk~Jog~etc *Breathe rhythmically
*Shuffle Forward & Back > Carioca Forward & Back > Sprint Forward & Back > Repeat for 30s
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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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