Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed the Active Rest Movements (ARM) for 30s for 4 Sets each before rotating to the next station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after all 8 Sets are complete*
**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.
PM (30s x 4 Sets):
- DB/KB/MB/ Heavy Object Wide Romanian Deadlift (Straight Leg Deadlift): *Wide Feet *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack the Shoulders *This is not a Squat but a focus on Hinging Back *Hands should go about Knee height for most people *Make it a tough 8-12 reps *Modify with Bridges *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
- DB/KB/MB/ Heavy Object Squat & Press: *Get low with Squat *Hinge from Hip *Maintain Shin Angle *Lift Collar Bones 1″ *Modify without Press *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
- DB Renegade Rows: *Start in plank position with wide feet or on knees with butt tucked *Row with RT Arm > LT Arm > Repeat *Lift Collar Bones 1” *Keep Hands lower than chest to relax Shoulders *Squeeze Shoulder Blades at end ROM – Not Neck *Modify with 1 Arm Rows as needed *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)
- Spartan Walk Out Pushups: Start on stomach with hands shoulder width, fingers spread, quads engaged, knee caps off ground, butt squeezed > push-up > walk hands back with arms and legs straight > walk back to start and repeat. *Elbows In *Collar Bones Up *Shoulders Back & Down *Modify with Push-Up on Knees *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
- Split Squat Jumps (Alternate Each Rep): *Feet Hip Width *Land in same spot *Keep Head Back & Eyes Forward *Use Arms to help Explode Up *Squeeze Butt *Lift Collar Bones 1″ *Modify without Jumps (or Reverse lLunges) *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
ARM (30s x 4 Sets):
- Liners: *Keep Belly in for added Stability – Breathe rhythmically
- Butt Kicks w. Weight Shift Side to Side – Stationary: *Slight Forward Lean *Keep Belly in for added Stability – Breathe rhythmically
- Squat Jacks: *Start with Feet Together > Hinge > Squat > Hands should Touch at top with Arms Straight *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
- Stationary High Knee Skips: *Toes Up with Landing *Opp. Arm & Leg *Explode Feet into ground *Keep Belly in for added Stability – Breathe rhythmically
- Tony Robbins Dance Club Jumps: *Reach Arms Up high as you can while Jumping Up & Down – Work on Incantations at the same time – say a word that Motivates you while Jumping Up *Feet Hip Width *Land on Balls of the Foot – Toes Up *Modify without Jumps *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Speed Skaters: 20s x 10s x 4 Sets
*Hop from Foot to Foot Laterally *Stay Low *Flat Back *Work on Speed *Modify with In-In-Out-Out
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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