Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after completing all 6 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. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
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.
- KB/DB 2 Arm Handle Squat (AKA Jefferson Squat) *Use 1 or 2 KB’s *Stand on Step or Chair to increase ROM as needed *It is very important to lock shoulders back & down and lower from hips, NOT BACK *Hinge & Squat *Do not touch ground *Weight hangs below Groin with Straight Arms *Squeeze Butt at top for 1s *Squeeze Shoulder Blades the whole time *Teach clients to respect heavier loads to not hurt themselves or take away their weights if they don’t get it *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
- DB/KB/SB Bent Over Row with Squat Thrust: Start in bent over position and row > squat thrust > repeat *Keep Hand below Chest to relax Neck with row *End with Squeeze of Shoulder Blades *Draw the belly in toward the spine the whole time *Before doing the row pull shoulders back & down – chest up; *Be careful on squat thrust to keep hip up. *Modification: Any kind of row *Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Sprinter Backwards Lunge w. Knee Drive: *Opp Arm & Leg *Finish with Knee Drive & Hold Leg at Top *Knee should go down vs. back *Hinge forward with back flat *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
- Plank Up Downs (15s Leading with Each Side): *Start in plank position *Modify with kneeling- tuck butt *Lift Collar Bones 1″ *Pack Shoulders *Elbow > Hand > Elbow Hand *Goal: 5-10 Reps/Side *Modification: Kneeling *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.Ice Skaters (SIngle leg hop right to left): *Eyes straight ahead *Lock Shoulder Blades Back & Down *Slight forward hinge *Work at own pace *Modify with less of a hop – go easy or do in-in-out -out *Keep Belly in for added Stability – Breathe rhythmically
- KB/MB/Heavy Object Reverse Slam: *Start with Feet Shoulder Width *Head Back & Eyes Forward *Start with weight in Hands with Arms extended between Legs > High Hinge of Hips > Lift Collar Bones 1” *Lock Shoulder Blades Back & Down > Hinge > Bring weight back through Legs with straight Arms > Explode from Ankles, Knees & Hips > Bring weight Overhead > Repeat *Focus on Hinge not Squat; Modification: Avoid overhead as needed *Squeeze Butt at top of movement *Draw belly in towards spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
Finisher: Reaction Drill (Coach’s call: Fwd- Back- Right- Left): 20s x 10s x 2-4 Sets
*Relax heels *Lift toes – land on balls of feet
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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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Brien
Telephone: 650-654-4604
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