Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets before moving on to the next one.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 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**
- KB/DB/MB 1 Arm Weighted Object (Bent Knee) Deadlift (4 Sets per Side): *Feet Shoulder Width > Toes Out *Ideally Deadlift Starts & Ends on Ground each Rep but with a DB this will be Tough – You can Raise the Ground to make it easier on your Back if using DBs *Before lifting Weight, make sure Shoulders are Packed – Teach to Respect Load *Eyes Straight Ahead *High Hips – Not a Squat *Flat Back *Maintain Shin Angle *Squeeze Butt at End ROM each Rep *Cue to go Up Fast in 1 count & Down Slow in 2 Counts: Bring Weight Down first so Arms are Straight (1st Count) and then Hinge & Lower Weight (2nd Count) *Modify with Body Weight Squats *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
- Spiderman Push-Up w. Foot on Glider: *Glide Knee to Elbow while going Down into Push-Up *Lift Collar Bones 1” *Head Back & Eyes Forward *Corkscrew Elbows In *Modification: Kneeling or Hold Push Up with Glider Spiderman *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
- 3 Marker Agility Reaction Drill: *Space 3 Markers a few yards apart in a line *Designate each marker 1, 2 or 3 *Coach calls out the marker to run to (1,2,3) * Breathe rhythmically
- Split Squat Jumps (4 Sets per Side or Alt Each Rep for Advanced): *Feet Hip Width *Bigger the Stride = Easier on the Knees *Arms can Assist Legs with Jump *Slight Forward Lean *Modify with 1 Side at a time or Back Lunges *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
- Bench/Couch Prone 1 Arm DB Rows (4 Sets Each Side): *Use other hand to stabilize *Lift Collar Bones 1″ *End with Squeeze of Shoulder Blades *Modify without Ball *Draw the belly in toward the spine the whole time with Rows *Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Stability Ball/Floor Supine DB Triceps Extensions: *Lift Collar Bones 1″ *Modify without Ball *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: Coach’s Choice for Cardio: 20s x 10s x 8 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 I AM A PRIORITY Coaching Program starting Monday!
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Brien
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