Warm-up prior to workout
WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.
*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**
CORE (30s x 3 Sets):
- Stability Ball Plate/DB/Weighted Object Press: *No Ball: Place Head/Shoulders on Elevated Surface *Elbows In *Lock Shoulders Back & Down – Arch Back as needed to create Lock *Average Weight 25-35 for Females or use 1 Arm *Goal is 8-10 Reps to fatigue *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.
- KB/Plate/DB/Weighted Object Staggered Good Mornings (15s Each Side): *Feet Shoulder Width, One Forward, One Back with Back Heel Lifted *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight at Chest *Hinge from Hips *Squeeze Butt *Maintain Squeeze of Shoulder Blades throughout the Movement *Modify with Bridges for those with back issues *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
- Split Squats w. Elastic Band Rows (15s Each Side): No Band? No Problem – Use Light DB’s w. Slight Hinge *Feet Hip Width *Row when coming up from Split Squat *Lift Collar Bones 1” *Low Hands *Keep Back Hip Tucked *Squeeze Shoulder Blades *Keep Head Back & Eyes Forward *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 Seated 1. Arm Bottoms Up Press (15s per side): *Lift Collar Bones 1” *Elbows In *Modify on Knees – Show variations for those with Shoulder~Postural Issues – Just Hold *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
- Stationary Forward-Backwards Lunge w. MB/DB/KB Rotation (15s Sets Each Side): *Rotate Weight over Front Knee when Lunging Forward then Backward > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate From Core *Slight Forward Lean *If losing Balance, look Straight & Feel Big Toe on Front Foot *Add Weight for Advanced *Modification: Stop in the middle to maintain Balance, Remove Rotation & Weight to make easier *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.
CARDIO: (30s x 4 Sets):
- Lateral Shuffles > Squat Thrust: Lateral Shuffle RT > Squat Thrusts > Lateral LT > Squat Thrust > Repeat *Breathe rhythmically
- High Knees (Red light-Green Light): *Relax Heels *Speed with Good Form *Breathe rhythmically
- Square Drill: *Relax Heels *Breathe rhythmically
- Boxing: *Relax Heels *Breathe rhythmically
- Glider Commando FWD – Back Crawl: *Feet on Gliders – Crawl with Elbows or Walk on Hands *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Perform the Cardio above in a Circuit for 30s each. Give it your all!
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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