Warm-up prior to workout
WOD: Perform the following 8 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing 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**
1. Pull-Ups or Challenging Rows: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Lock Shoulders Back & Down *Relaxed Grip *Draw belly in toward 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. Prisoner Split Squat Jumps (15s Each Leg): *Interlace Fingers Behind Head *Squeeze Shoulder Blades *Avoid Shin Moving Forward *Add MB/KB/SB as desired *Modify without Jump *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. Monkey Jump Push-Ups or Yoga Push Ups: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend Forward & Place Hands Under Shoulders while on Tippy Toes > Bring Head towards Ground > Jump Up *Downward Position with Hips Up *Lock Shoulders Back & Down *Modifications: No Jump or Kneeling Push-Ups – Use Fists, DB’s or Step Risers for Wrists *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
4. 1 Leg Squats (15s Each Leg): *Start with Feet Together *Keep Head Back & Eyes Forward *Hinge from Hips & Lower Hips *Get as Low as possible while keeping Collar Bones 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
5. Beast Crawl (Fwd & Back): *Hands Under Shoulders, Knees Under Hips > Knees off ground 1” *Corkscrew Elbows In *Lift Collar Bones 1” *Move Forward with Opp. Arm & Leg *Short distance if you need space *Modify with Baby Crawl *Keep Belly in for added Stability – Breathe rhythmically
6. Frog Jump Long Jumps > Back Lunges: *Jump > Back Lunges> Repeat *Wide Feet > Toes Out > Arms Hang in Line with Centerline (Groin) > Hinge from Hip & Squat > Explode Up & Forward Reaching with Arms Forward > Repeat *Head Back, Eyes Forward *Knees Tracking over 2nd Toe *Avoid Shin Moving Forward *Short distance if you need space *Modify with Wall Squat Hold or Monster Walk *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. Kneeling Triceps Extensions (Use Equalizer’s/Sofa/Chair)) or Standing TRX Triceps Extensions: *For EQ/Sofa/Chair…Start in Kneeling Position: Hands on Bar (avoid wrapping Thumb around) *Lift Collar Bones 1” *Elbows In *Keep Head Back *Elbows under Bar *Bring Knees back to make harder *Keep Butt Down *Extend fully to feel Triceps *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
8. Single Leg Burpee (15s/Side): *Hit the Ground with Chest each time *Modification: Hands on Elevated Surface, 2 Leg Burpee *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
Group Finisher: 2.5 Yard Lateral Shuffles: 20s x 10s x 4-6 Sets
*Stay Low in Athletic Position *Hinge from Hip *Relax Heels *Start between 2 Markers and try to Touch as many markers as possible *Count Touches and try to beat that number each Set *Modify by Walking or High Knee March *Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
Telephone: (650) 514-6679
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