Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises as a Group in a Circuit for 30s each with 10s Rest for 5 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s x 5 Rounds; Transition Time after Completing each Round*
- DB Renegade Row (RT)> Push Up > Row: (LT) > Repeat *Start in Push~Up Position with Hands on DB’s & Wide Feet > Row with RT Arm > Push~Up > Row with LT Arm > Push~Up > Repeat *Lift Collar Bones 1” *Modify with Elevation of Hands *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/KB/Weighted Object Alternating Forward Lunge: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Center (Navel) *Squeeze Butt when coming up from Lunges *Modify without weight *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/Weighted Object 1 Arm Press w. Bridge (Floor/Ball) (15s Each Side): *Keep Hips Up in Bridge *Bridge allows a safe way to pack Shoulders for Press *Elbows In *Lift Collar Bones 1″ *Keep Wrists in Neutral Position *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
- Bear Crawl: *Hips High*Modify with Baby Crawl or Beast Crawl *Breathe rhythmically
- KB/DB/SB/MB/Heavy Weighted Object Deadlift: *Preferably use 1 KB or 1 in Each Hand *Keep in mind that a traditional Deadlift is what we generally call a Squat. Deadlift is picking up a “dead” object from the ground with Bent Knees *MOST IMPORTANT CUES: *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips *Flat Back *Down Slow, Up Fast *Modify with Bridges *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
- Bulgarian Split Squat w. Chair/Sofa (20s Each Leg): *Start with Feet Hip Width *Elevate Back Foot on chair/sofa *Drop Back Knee Straight Down *Modify without Elevating Back Knee *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
Finisher: High Knee Run (Red Light- Green Light): 20s x 10s x 4 Sets
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) 514-6679
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