Warm-up prior to workout
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s with 10s Rest 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 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**
PM (30s x 4 Sets):
- Sprinter Chair/Step/Elevated Surface Step-Ups w. Elbow & Hip Drive (15s Each Side): *Barely touch Back Foot so all weight is on Front Foot on Step *Start with Forward Bend from Hip in Sprinter Position *Opp. Arm & Leg *Finish with Hip Flexion > Hold at the Top > Squeeze Butt At Top *Explode into Step with each Rep *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 Bent Over Rows w. Rotation (Alt Sides): *Rotate from Core *Hinge from Hips *Lift Collar Bones 1″ *Low Hands (Below Chest) *Squeeze Shoulder Blades at End ROM *Relax Upper Traps *Modify with One Knee & Opp Hand on Elevated Surface *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)
- KB/DB/MB Goblet Ankle Band Side Squats (Alternate Sides): *Hold weight in Goblet Position *Keep Elbows In *Lift Collar Bones 1” *Feet No Wider than Shoulder width *Step to Right > Hinge & Lower into Squat > Switch to Left *Modify without Weight or Band *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
- Push-Ups w. Feet on Raised Surface (Stability Ball/Mat/Couch): *Hands should be Below or Equal to Chest *Lift Collar Bones 1″ *Maintain Plank *Progress Movement with One Foot on Ball/Mat *Modify with Kneeling Push-Ups *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 Squats w. DB/Band Biceps Curls (15s Each Side): *You only need 1 weight for biceps curls – switch sides after 15s*Feet Hip Width *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): *Breathe rhythmically
- High Knee Run – Add Variety: *Relax Heels
- High Knee Skip – Add Variety: *Toes Up *Relax Heels
- Fast Shallow Skips – Add Variety: *Toes Up *Relax Heels
- High Knee Run – Add Variety: *Relax Heels
- High Knee Skip – Add Variety: *Toes Up *Relax Heels
- Fast Shallow Skips – Add Variety: *Toes Up *Relax Heels
Finisher: Cardio of Your Choice or Squat Jumps: 20s x 10s x 6
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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Brien
Telephone: (650) 514-6679
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