Warm-up prior to workout
WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds. Take a 20s break after each round.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 6 Cycles 20s Transition Time after Completing each Round*
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.
- One Leg Squats (15s Each Side): *Start with Feet Together *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge at Hips & Lower into Squat – Aim for the back of a chair *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
- Glider/Ball Push-Up Pikes: *Feet on Gliders or Ankles on Ball *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Move from Obliques *Modify with a Push-Up Hold of JackKnife or Mountain Climber *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
- KB/DB/Weighted Split Squats (15s Each Side): *Feet Hip Width *Lift Collar Bones 1” *Squeeze Shoulder Blades entire time *Keep Head Back & Eyes Forward *Challenge with heavy loads as tolerated *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
- Pull~Ups or TRX/Band/DB/KB Rows or Equalizer Rows: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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)
- KB/DB/MB/SB/Weighted Object Straight Leg Deadlifts: *Start with Feet Together *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure non-working Leg is Bent the whole time at 90 Degrees *Squeeze Butt at top *Hold for 2s *Keep Core Tight *Squeeze Shoulder Blades entire time *Hinge from Hip *Modify with Bridges or One Leg 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
- MB Slams/Weighted Chops: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Bring Straight Arms Overhead with each Rep *Follow Through *Modify for Shoulder Issues – Avoid MB Overhead *This is mostly a Hinge, not a Squat *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
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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