Warm-up prior to workout
WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by 40s of the Secondary Movement (SM) for 40s for 3 Sets each before rotating on to the next station.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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**
Station 1:
- DB/KB/MB Split Squats w. Elevated Front Foot (20s Each Side): *Hold DB/KB on the Same Side as the Bent Back Knee as tolerated *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure you come all the way Up & Squeeze your Butt *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
- Cross-Over Mountain Climbers: *Push~Up Position *Bring Knee to Opp. Side Armpit *Rotate from Core *Lift Collar Bones 1” *Stay Low *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Yoga (Hindu) Push-Ups: *Fists/Hands Under Shoulders *Start is the same as Dive Bomber but End of the Movement goes straight back like a Downward Dog *Lift Collar Bones 1” *Turn Elbows In *Modify with Kneeling Push-Ups or Elevated Hands *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
- Weighted Diagonal Lunges (20s leading w. Each Leg): *Breathe rhythmically
Station 3:
- DB/KB/TRX/Band 1 Arm Rows (20s Each Arm): *Squeeze Shoulder Blades at End ROM *Modify with 2 Arm Rows *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)
- Commando Crawl: *Start in Plank *Lift Collar Bones 1”*Crawl with Opp. Arm & Leg *Glide Head Back *Modify with Hand Crawl, Beast Crawl or Crawl on Knees or Standing Opp. Arm & Leg Reach *Draw the belly in toward the spine the whole time. *Breathe rhythmically
Station 4:
- Backward Lunge w. 1 Arm Press (20s Leading w. Each Foot & Arm): *Opp. Arm & Leg Movement *Move from Center *Lift Collar Bones 1” *Keep Arms Straight *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
- Lateral Shuffle (Add MB Press into wall @ Up The MIddle):
*Breathe rhythmically
Station 5:
- DB/MB/Plate/KB Single Leg (Straight) Deadlift (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulders Blades *Hinge *Make it a tough for approx. 8-10 Reps *Modify with Kickstand Straight Leg Deadlifts: One-Legged Romanian Deadlift, Kickstand Version – Bing video to help with Balance. For folks with Back Issues with Single Leg 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
- Skaters: *Athletic Position – Stay Low *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Jump Squats: 20s x 10s x 6 Sets
*Feet Hip Width *Hinge & Lower into Squat *Start & End with Arms Overhead *Maintain Shin Angle *Modify without Jump or Do Monster Walk *Keep Belly in for added Stability – Breathe rhythmically
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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