Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next one.
*Set Gym Boss or Interval App to: 20s 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**
- Step-Ups w. Opp. Arm DB Press (4 Sets Leading Each Leg): *Keep Same Front Foot on Step for Entire Set *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Control Landing – Avoid Touching Heel of Back Foot going Down – Keep Weight on Front Leg *Modify by Removing Press or Limit ROM for Shoulder Issues *Increase or Decrease Intensity via Height, Weight or Speed *Keep Elbows in Tight (Feel Lats Engage) *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
- KB/DB Sumo Deadlift One Arm High Pull (4 Sets Each Arm): https://www.youtube.com/watch?v=V0qNjLHV3_c *Feet Wider than Shoulder Width > Toes Out *Deadlift Starts & Ends on Ground each Rep *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 *Bring Hands to approximately Shoulder Height *Avoid the Shrug *Average Weight for Females is 25 lbs. *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 or Remove High Pull *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/Band/Weighted Object Standing Pull & Rotate w. Staggered Stance (4 Sets Each Side): *Weight Shift Forward & Back with each Row *Feet Shoulder Width, One Foot Forward, One Foot Back with Back Heel Off the Ground *Slight Hinge Forward *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades at End Range *Keep Hands Below Chest *Draw the belly in toward the spine the whole time. *If using a DB, hinge from hip Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/KB/MB/Weighted Object One Arm Ball/Ottoman Press (4 Sets Each Side): *Lift Collar Bones 1” Lock Shoulders Back & Down *Hips Up in Bridge *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/MB/Weighted Object Bulgarian Split Squats (4 Sets Each Side): https://www.youtube.com/watch?v=Ksz5rkmBuTA *Hold Weight on the Side of the Bent Knee to Increase Intensity *Feel Front Foot connected to Ground *Elevate Back Leg Slightly *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
- Single Leg Squats (4 Sets Each Side): *Start with Feet Together *Bend RT Knee at 90 Degrees > Lower Hips & Squat as low as possible for 20s > Switch Sides *Lift Collar Bones 1” *Keep Eyes Straight *Modify with Chair/Sofa *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
Finisher: Forward – Backward 5 Yard Liners (Add Touch for extra challenge): 20s x 10s x 6-8 Sets
*When going Backwards, Lead with Hips and do not stand straight up otherwise Campers will fall *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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Brien
Telephone: (650) 514-6679
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