Warm-up prior to workout
Advanced Warm-Up:
SB/MB/DB/Weighted Object (2 Sets Each) – Modify as needed:
- Backward Lunges w. Rotation – 10 Reps Each Side
- Bent Over Wide Rows – 10 Reps *Palms towards Body
- Stick Overhead Squats – 10 Reps *Start w. Shoulder Mobility Work
After Advanced Warm-Up transition to WOD.
WOD: Perform the following 3 Stations in a Circuit on e circuit at a time. There are 3 Movements to be performed for 40s each with 10s Rest.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 30s x3 Transition Time after Completing all each Round*
**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**
Station 1: BW CORE:
1. One Leg Bridges on Foam Roller (20s Each Side): https://www.youtube.com/watch?v=yJHGVL5Ubq0 *Knee Over Foam Roll *Keep Feet Close to Butt *Bring Shoulder Blades off the Ground *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
2. Hand Side Plank Hip Drop w. Leg Raise (20s Each Side): https://www.youtube.com/watch?v=8VEK6Y3u9tM&feature=youtu.be *Start with Knees Stacked supported by 1 Hand > Raise Hips > Raise & Extend Top Leg > Repeat *Lift Collar Bones 1” *Head Back & Eyes Straight *Squeeze Shoulder Blades *Top Hand on Hip *Modify with Bottom Leg in Bent Position *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. Supine Prisoner Lower Abdominal w. Foam Roll Btw Hams & Heels: *With Fingers Interlaced Behind Head, Drive Forearms/Elbows into Ground *Keep Heels Close to Butt – Bring Knees Toward Shoulders (Reverse Crunch) *Modify with Arms to Sides to Assist *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
Station 2: CARDIO ~ Follow the Leader: *New Movement every 40s for 2 Min *Relax Heels *Breathe rhythmically
1. Jumping Jacks
2. Mountain Climbers
3. Wacky Jacks
Station 3: Upper Body Supplemental Circuit
1. DB/Band Diagonal Shoulder Raises (20s Each): *Lift Collar Bones 1” *Head Back & Eyes Straight *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
2. DB/Band Biceps Curls & Prone Kneeling Triceps Ext (20s Each): *Hinge from Hips on Fly’s *Squeeze Shoulder Blades *Lift Collar Bones 1” *Head Back & Eyes Straight *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. DB Side Lying Shoulder External Rotation (20s Each): *Lift Collar Bones 1” *Head Back & Eyes Straight *Inhale on the way down and exhale on the way up – Keep Belly in for added Stability
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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