Warm-up prior to workout
WOD: Perform the following 5 Station Primary Strength Movements (PSM) for 30s followed by 30s Active Core/Cardio Movements (ACM) 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**
PSM (30s x 4 Sets):
- DB Beast 1 Arm Row (15s per Side): *Start in Quadruped Position with Knees Off Ground (if tolerated) Wide Feet *Lift Collar Bones 1” *Modify with Hands Elevated *Draw 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)
- Alternating Forward Lunge w. Weighted Object Rotation: *Perform Rotation at the same time as Lunging Forwards *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Center (Navel) *Squeeze Butt when coming up from Lunges *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
- TRX/DB/Band Rows w. Supination/Pronation: *Start with Palms Down, Finish with Hands Up *Keep Head Back & Eyes on Anchor *Lift Collar Bones 1” *Toes Up *Legs Straight *Squeeze Shoulder Blades at End ROM *Keep Wrist Straight *Elbows only need to go to Torso *Draw 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)
- MB/KB/DB/Weighted Object Thruster (Squat Thrust with Shoulder Press): *Go Heavy with weight if tolerated *Get Low with Squat *Hinge from Hip and Squat *Lift Collar Bones 1” *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
- MB/KB/DB/Weighted Object Wide Good Mornings (Straight Legs): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack Shoulders *Focus on Hinging Back *Up Fast-Down Slow *Squeeze Butt at Top *Make it a Tough 8-12 Reps *Modify with Bridges for those with Back Issues *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
ACM (30s x 4 Sets):
*Breathe rhythmically
- W Agility Drill
- High Knee Skips: *Drive Foot into Ground and try to get as high as possible *Opp Elbow & Leg
- Small Square Drill: *Stay Low *Relax Heels
- Seal Jacks: *Start with Feet Hip Width & Arms Extended to Sides, Shoulder Height > Cross Legs & Arms > Repeat > Alternate Arms & Legs *Keep Arms & Legs Straight *Cue to be on the Ball of Foot, Toes Up, Heels the height of a credit card *Relax Heels
- Carioca: *Relax Heels
Group Finisher: Finish with Cardio above in Tabata Style (20s Work: 10s Rest)
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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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