Warm-up prior to workout
WOD: Alternate the following 8 Strength~Agility Exercises two at a time for 30s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 30s 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**
1. DB/KB/Weighted Object Single Arm Bent Over Pull & Rotate Row (15s Each Side): *Weight starts on ground *Stradlle weight with split stance foot position- one foot forwward, one foot back *Hinge from hip > pick up weight > low while simultaneously standing (squeze butt at top)> bring weight to ground slowly > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blade *Draw 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)
2. Chair/ Step: DB/KB Step Ups w. Knee Drive (15s Each Side): *Standing Tall > Step down slowly with Left Foot > Avoid Back Heel going down to Ground > Step LT Foot up Fast with & Drive Knee up to sky > Hold 1s > Repeat for 15s > Switch after 15s *Knees over toes *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
3. Boxer’s Jump Rope: *Alt. Heel/Toe *Keep Head Back & Eyes Straight *Heels barely off Ground on Balls of Feet *Stay Relaxed *If they can’t do Heel~Toe do anyway they can without Rope *Modify without Rope or Jumping *Keep Belly in for added Stability – Breathe rhythmically
4. MB/SB/KB/Weighted Object Front Loaded Staggered Squats (15s Each Side): *Video: https://www.youtube.com/watch?v=tyIzyzfhWuw *One Foot Forward~One Foot Back *Back Heel off Ground *Hold weight around shoulder height & keep tight towards Body *Keep elbows pp *Hinge from hips > Squats with knees over toes *Get Full ROM *Squeeze Butt at Top *Get lower & work on speed if form tolerates *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
5. Push-Ups w. Shoulder Tap: *At the End of each Push~Up, attempt a Shoulder Tap with Opp. Hand *Lift Collar Bones 1” *Keep Hands Low *Keep Elbows In *Focus on Triceps Extension at End Range *Modify with Kneeling Push-Ups or Hold with Shoulder Tap *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
6. Supine Glider/Ball Leg Curls: *Start with Legs Straight & Arms to Sides, Palms Down > Curl Legs in Towards Butt > Bridge > Finish with Feet Under Knees & Knees Together > Repeat *Modify with Bridge or Alt. Leg Curls *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
7. Miniband Band Side to Side Squats: *Keep Head Back & Eyes Straight *Hands up protecting Face like a Boxer *Start with Feet Together with Band across Knees or Ankles > Squat & Move Laterally > Stand up > Repeat other Direction *Add additional Punches if skilled in Boxing *Lift Collar Bones 1” *Get Full ROM *Squeeze Butt at Top *Keep Belly in for added Stability – Breathe rhythmically
8. Backwards Lunges w. Band/DB/MB Press (15s Side): *Lunge & Press the weight while coming up *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: Shadow Boxing: 3 Mins
Get some ideas here: https://www.youtube.com/watch?v=tSNybMUpMKk
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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Brien
Telephone: (650) 514-6679
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