Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 24 Sets, 10s Transition Time after each Completing each Round*
- DB Renegade Rows *Start in Push~Up Position with Hands on DB’s & Wide Feet > Row with RT Arm >> Row with LT Arm >> Repeat *Lift Collar Bones 1” *Modify with hands on a elevated surface *Draw belly & squeeze butt. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- SB/DB/KB/MB/Weighted Object Split Squats (15s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips *Modify with Split Squats – Hold onto Wall as needed *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
- SB/DB/KB/MB/Weighted Single Leg Deadlifts (15s Each Side): *Start with feet together *Bend 1 knee and hinge *Pull shoulders back & down *Modify with Single Leg Bridge or No Weight *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
- Commando Push-Ups (No Roll): *Make it tough for 30s (Goal 8-12 Reps) *Elbows In *Bring Knee up with each Push Up *Collar Bones Up 1” *Knee action helps with Push-Up when done correctly *Modify on Knees or Fists for Wrist 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.
- SB/DB/KB/MB/Weighted Object Front Loaded Side Lunges (Alt. Sides): *Move from Center *Get as low as possible with lead hip*Collar Bones Up 1” *Shoulders Back & Down *Modify without Weight *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
- Lying Ball DB/Weighted Object Triceps Extensions: *Head & shoulders on Ball or Elevated Surface *Maintain hips up in Bridge *Keep elbows in *Lift Collar Bones 1” *Elbows In *Extend fully to feel Triceps *Modify on floor or elevated surface *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 Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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