Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- Cardio: Stance Jacks: https://www.youtube.com/watch?v=NKTzIM00gbU *Start with Feet Together > Jump Legs Laterally & Squat, Touching Opp. Foot > Extend Back to Start with Feet Together > Switch *Soft Landing *Modify with Squats & Hand to Opp. Foot *Keep Belly in for added Stability – Breathe rhythmically
- 1-Leg Chair/Step/TRX Squats (4 Sets Each Side): *Start with Feet Together *Keep Head Back & Eyes Straight *Hinge from Hip > Squat *Get as Low as possible with Good Form *Goal: 6-10 Reps/Side *Modify with Regular Squat – Get as Low as tolerated or use Steps to Decrease or Increase Intensity *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
- DB/KB/MB One Arm Rows (4 Sets Each Side): *Non Working Arm & Leg on Elevated Surface *Keep Head Back & Eyes Straight *Lift Collar Bones 1” *Wide Base with Feet *Lock Shoulders Back & Down *Squeeze Shoulder Blade *Draw the 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)
- High Knee Run w. Lateral Hop Over Obstacle: *Perform 4 High Knee Runs – Toes Up, Landing on Ball of Foot > Hop Laterally Right & Left Over Obstacle or Imaginary Obstacle > Repeat *Lead with a Different Foot each Set *Keep Belly in for added Stability – Breathe rhythmically
- KB/DB/MB/Weighted Object Goblet Side Lunges (4 Sets Each Side): *With Straight Arms Hold Weight between Legs *Keep Head Back & Eyes Straight *Sit as Low as possible with Lead Hip *Hinge from Hips *Lift Collar Bones 1” *To Decrease Intensity Remove Load *Range of Motion is more important than Load – No load for Beginners – Challenge with Speed after Form looks Good *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
- TRX/Swiss Ball Chest Press/Push Up (Hands or Feet in Straps – Add Jackknife for Advanced): *Lift Collar Bones 1” *Low Hands *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
Finisher: 3 Marker Lateral Shuffle Reaction Drill: 20s x 10s x 6-8 Sets
*Lateral Shuffle to each Marker *Set up Markers in a Line a few yards apart *Shuffle Randomly to Markers 1, 2, or 3 & Repeat *Stay Low *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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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