Warm-up prior to workout
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each 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 more8 as tolerated**
PM (30s x 4 Sets):
- SB/KB/MB/Weighted Object Front Loaded Good Mornings: *Hold Weight at Stomach, above Navel (if KB, place Bell Bottom Side on Stomach) *Feet Shoulder Width *Lift Collar Bones 1” *Squeeze Shoulder Blades entire time *Hinge from Hips *Flat Back *Modify with Bridges or Swiss Ball Leg Curls for those who have Back Pain *Keep your belly in the whole time. Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Back Lunge w. Opp. Arm DB Press (15s Each Side): *Start with Back Lunge with LT Leg & Press DB with RT Arm (Keep Elbow close to Torso) *Keep Wrist in Neutral Position *Move from Center, not from Leg *Modify: Avoid Press for those with Shoulder Issues *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
- Equalizer/TRX/Band/ DB Rows (Reverse Grip- Palms Facing Up): *Lift Collar Bones 1” *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)
- TRX/BW Squats & TRX/BW Squat Jumps (15s Each): *Hinge from Hips > Squat *Prevent Shins from Moving Forward *Stay Upright with this Movement – Drop Straight Down *Elbows should be Bent around 90 Degrees *Light Hands *Squeeze Shoulder Blades *Keep Feet Hip Width *Get Low *Keep Knees over Ankles to keep weight in Heels *Inhale within p. h 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
- Glider/Ball Pike Push-Up Combo: Perform 3 Pikes > Push-Up > Repeat *Keep Legs Straight *Lift Collar Bones 1” *Body Set Up should allow Hands to be at Chest height or below *Maintain Plank *Move from Core *Modify with just the Pike or on Elbows in Elevated Position *Keep your belly in the whole time. Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
ARM (30s x 4 Sets):
*Perform 1 Movement at a time until all Sets are Complete *Keep Belly in for added Stability – Breathe rhythmically
- Fast Run in place w. Change in Speed: *Coach says Speed 1-2-3 *Speed 3 is the Fastest *Relax Heels – Land on Ball of Foot *Drive Arms
- Fast Feet w. Squat: *Coach calls Squat & Everyone drops into a Squat *Knees should track over 2nd Toes *Hinge & Lower
- Cross Over Mountain Climbers: *Bring Knee towards Opposite Armpit *Knees barely off Ground *Flat Back *Shoulders Back & Down *Modify with Standing *Keep Belly in for added Stability – Breathe rhythmically
- Frog Jump: *Use Arms to Assist with Jump *Start with Arms Hanging Straight Down *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. Wood Chops/Slams: *Start with Feet Shoulder Width & Bring Arms Overhead > Chop Down using Whole Body > Repeat *Inhale with rib cage expansion/belly relaxed on the way up and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down
TABATA Finisher: 3 Yard Lateral Shuffle: 20s x 10s x 6 Sets
*Stay Low & Touch Line (Lowering Hips, Not Chest) *Relax Heels & Hinge with Collar Bones 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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