Warm-up prior to workout
Mobility/Running Drills: *Perform each drill for approx. 3 yards and then backedal and repeat 2-4x *Stay tall with Eyes straight ahead except for the Lateral Shuffle *Lift Collar Bones 1” *Relax Heels with Agility Drills *Breathe rhythmically
**Heart Rate Monitor Zone: 2-3. Get the heart rate up during this time to an aerobic zone (conversational intensity)**
- Walking Frankenstein’s w. Opp. Hand to Foot: *Alt. Sides *Toes Up *Legs Straight
- Walking Butt Kicks: (Slow & Fast): *Alt. Sides *Grab Foot at End of Movement *Start with Feet & Knees Together
- Walking Leg Cradle Stretch (Slow & Fast): *Grab Knee & Foot and lift as high as possible *Alt. Sides *Start with Feet & Knees Together
- Walking Big Arm Circles on Toes
5. Walking Big Arm Circles on Heels - Walking Forward Lunge with Arm Raise: *Lunge Forward and simultaneously bring Arms up (straight) as you extend your Arm
- High Knee Skip: *Focus on drive of Foot *Goal is Stride Frequency – to Increase the Number of Strides in a Short Distance (Small Stride Length)
- High Knee Run: *Focus on Drive of Foot *Work on Leg turnover *Goal is Stride Frequency – to Increase the Number of Strides in a Short Distance (Small Stride Length)
- Forward Jog: *Push Backwards with Big Toe & Rest of Toes to Move Forward
- Forwards Weave: *Weave In & Out while Running Forward
- Backwards Jog: *Hinge from Hip *Push Forward with Big Toe & Rest of Toes to Move Backwards
- Lateral Shuffle: *Stay Low *Relax Heels
- Carioca: *Relax Heels
WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 40s followed by the Active Cardio Movements (ACM) for 40s with 10s Rest for 3 Sets each before moving on to the next station.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing 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 more8 as tolerated**
PM (40s x 3 Sets):
- DB/MB/KB/Weighted Object Single Leg Straight Leg Deadlift w. Lateral Glide (20s Each Side): *Left Foot is on Top of Glider > Glide Foot to Left as you Hinge from RT Hip > Make sure Head/Core & Weight stay in Line with RT Leg to avoid Splits > Repeat for 20s & Switch *Keep Arms Straight holding MB *Back Flat *Squeeze Butt & Shoulder Blades *Hold for 1s at Top of Motion *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
- DB/KB Renegade Rows w. Push-Ups (20s per Side): *Use 1 DB *Start in Push-Up Position *Lock *Find Stable Position *Wide Legs is easier *Lift Collar Bones 1″ *Low Hands (below Chest) *Squeeze Shoulder Blades at End ROM *Relax Upper Traps *Modify with Elevation *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)
- KB/DB/Medbell/Weighted Object Goblet Ankle Band Side Squats (Alternate Sides): *Hold weight in Goblet Position *Keep Elbows In *Lift Collar Bones 1” *Feet No Wider than Shoulder Width *Step to Right > Hinge & Lower into Squat > Switch to Left *Modify without Weight or Band *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
- Supine Swiss Ball DB Triceps Extension (Skull Crushers): *Hold 1 DB in each hand https://www.youtube.com/watch?v=ir5PsbniVSc *Lying Supine with Head/Shoulders on Ball, Feet Shoulder Width, Lift Collar Bones 1” *Arms Straight in Line with Shoulders, Holding DumbBells, Bend Elbows towards Forehead & Extend to Full ROM (Emphasizing Squeeze of Triceps at End) *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
- Chair/Stool/Step Step-Ups w. DB/KB Shoulder Press (20s Each Side): *Start with Right Foot on Chair or Step – When Stepping Up, Press Up with Left Hand *Barely touch Back Foot so all weight is on Front Foot on Chair or Step *Squeeze Butt at Top *Explode onto Chair/Step with each Rep and go Down Slow *Switch to other Side after 20s *Modify with Small Step *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
ARM (40s x 3 Sets): *Breathe rhythmically
- Lateral Shuffle: *Relax Heels
- One Foot Lateral Hop or Balance on 1 Foot (20s Each Leg): *1 Foot Hopping Right to Left *Relax Heels *Modify with Balance on 1 Foot
- Squat Jumps: *Start and end with arms up *Load > Explode *Toes Up *Relax Heels
- Reaction Drill – Semi- Circle (RT – LT): *Relax Heels
- Wide Low Mountain Climbers: Lower Push-Up Position for those who can *Wide Feet *Lift Collar Bones 1″ *Stay Low *Modify with Regular or Standing Mountain Climbers
Finisher: Rxn Drill: Challenge with Shuffles, Carioca, Fwd, Back, Burpees *20s x 10s x 6*
I hope that you get a chance to give this workout a try soon.
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Brien
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