Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Station Metabolic Strength Movements two at a time 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: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone 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.
Station 1:
- SB/KB/DB/Heavy Object Sumo Deadlift High Pull:*Start with Feet wider than Shoulder Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *LOCK Shoulder Blades Back & Down *Weight starts on ground > High Hinge of Hips > Drive into ground with Ankles, Knees & Hips > Bring weight up leading with Elbows (Not an Upper Body Movement – Most of Force is generated by Legs) > Squeeze Butt at top of movement > Bring weight down in controlled manner – 2 Step Process: Arms first, then Hinge *Focus on Hinge, Not Squat *Modify with Squats or Bridges for those with Back Issues *Draw the belly in toward the spine the whole time. *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
- SB/KB/DB/Heavy Object Goblet Chair Squat: *Feet Shoulder Width *Toes Out *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Butt at top *Squeeze Shoulder Blades entire time *Hinge & Lower: *Modify by Removing Load *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 *Draw the belly in toward the spine the whole time if load is heavy
Station 2:
- Prisoner Split Squats (15s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Bigger Step makes the movement easier on the Knees *Squeeze Shoulder Blades *Modify by holding onto something as needed *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
- Single-Leg Deadlifts (15s Each Side): *Start with Feet Together *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Make sure non-working Leg is Bent the whole time at 90 degrees *Squeeze Butt at top – Hold 2s *Keep Core Tight *Squeeze Shoulder Blades entire time *Hinge from Hip *Modify by holding onto something stationary to assist with Balance *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
Station 3:
- SB/KB/DB/Heavy Object Reverse Diagonal Wood Chops (15s Each Side): *DB Starts outside Hip > Rotate to Above Opp. Shoulder *Feet Shoulder Width *Hinge Hips & Squat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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 *Draw the belly in toward the spine the whole time if load is heavy
- SB/KB/DB/Heavy Object Half Kneeling Shoulder Press: *Start in Half-Kneeling Position (On 1 Knee) *Press weight Overhead *Keep hands in neutral position *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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 *Modify with Dips
Station 4:
- Jump Squats: *Start & end with arms overhead *Hinge & Drop Into Squat *Get Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Maintain Shin Angle *Modify without Jump *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 Floor Chest Press: *Laying on Back *Pack Shoulders Back & Down *Arch Back *Hands below Chest *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
Station 5:
- SB/KB/DB/Heavy Object Bent Over Rows: *Feet Shoulder Width *High Hinge of Hips – Not a Squat *Squeeze Shoulder Blades at top *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Elbows only need to go to Torso *Modify with Bands *Draw the 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)
- SB/KB/DB/Heavy Object/Band Squat with Biceps Curls: *Feet hip width *Squat down and perform biceps curl while coming up *Lift Collar Bones 1” *Elbows at Sides *Squeeze Butt at top *Get Full ROM *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
No Finisher: Work hard on the 4th Set
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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