Warm-up prior to workout
WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 0s Transition after Completing all each Round*
**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**
1. DB Renegade Row (RT) > Row: (LT) > Repeat: *Start in Push~Up Position with Hands on DB’s & Wide Feet > Row with RT Arm > Row with LT Arm > Repeat *Lift Collar Bones 1” *Modify with Kneeling Row or Bent Over Rows *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)
2. DB/KB/MB Alternating Forward Lunges: *Hold weights in both Hands as tolerated *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Slight Forward Lean *Bigger step is easier on the Knees *Maintain Shin Angle *Modification: No Weights or Step-Ups *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. Sandbag/MB Jog/Sprint/Fast Walk: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Belly in for added Stability – Breathe rhythmically
4. MB/DB/Weighted Object Reverse Wood Chop (Alternate Sides Each Rep): *Low > High *Pivot & Rotate from Core *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
5. 1 Leg Burpee (20s Each Leg): *Start on Stomach with Hands Lower than Chest *Lift Collar Bones 1″ *Stand Up on 1 Foot with Hop & Repeat *Modification: Burpee or Variation *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
6. Single Leg Squat w. Lateral Glide (20s Each Side): *Add weight in Goblet Position to make harder and to increase ROM *Left Foot is on Top of Glider > Glide Foot to Left as you Hinge & Squat from RT Hip – Make sure Head/Core stay in line with RT Leg to avoid Splits > Repeat *Keep Back Flat *Squeeze Butt & Shoulder Blades *Hold 1s at Top *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
7. 4 Square 1-Leg Hops (20s Each Leg): *Create or Imagine 4 Squares *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Stand on RT Leg & Hop Clockwise to each Quadrant of a Square *After 20s Stand on LT Leg & Hop Counterclockwise *Relax Heels *Modification: Perform with both legs as needed or do a pattern without jumping *Keep Belly in for added Stability – Breathe rhythmically
Finisher: 3 Minute AMRAP:
- 6 Body Weight Prisoner Sumo Squats: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Knee Tracking *Toes Out *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
- 6 Push-Ups (Mix up variety): *Keep hands approx chest level *Corkscrew Elbows In *Do Not Drop Hips *Lift Collar Bones 1” *Modification: Kneeling *Keep Belly in for added Stability – Breathe rhythmically
- 6 Jump Squats: *Start & End with Arms Overhead – Keep Arms Straight *Feet Hip Width *Hinge & Lower into Squats *Knee Tracking *Modification: Take out Jump *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
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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