Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other.
*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**
- TRX One Arm Row or DB/KB One Arm Row (4 Sets Each Side): *Make it tough for 20s – Goal 10 Rep *Elbows In *Lift Collar Bones 1″ *Squeeze Shoulder Blades – Hold 2s *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)
- Stationary Fwd-Bwd Lunge w. KB/DB/MB Weighted Object Rotation (4 Sets Each Side): *Rotate Weight over Front Knee *Stationary *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate From Core *If using SandBags, only small, lighter ones unless very Advanced *Modify by stopping in middle and/or removing Weight until Balance & Skill of Movement Increase *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
- KB/DB/MB Weighted Object Stability Ball Incline (Drop Butt) One Arm Press (4 Sets Each Side): *Head & Shoulders on Ball, but Butt Down *Make it tough for 20s (Goal 10 Reps) *Elbows In *Lift Collar Bones 1″ *Arch Back to Lock Shoulders Back & 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
- TRX/Box/Chair One Leg Jump Squat (4 Sets Each Side): *TRX @ Up The Middle *Get to 90 Degrees as tolerated *Start with Feet Together *Hold TRX with both Hands, Elbows Bent, but hold lightly, more as needed – stand fairly Vertical *If you don’t have a TRX sit into box, step, couch and pop up *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hip & Squat *Modify with One Leg Squat or 2 Legged Squats *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
- Plank Up-Downs (20s per Side): *Start on Elbows in Plank *Lead with RT Hand for 20s > Switch to Left Hand for 20s *Relax Shoulders *Cue: Hand-Hand-Elbow-Elbow *Low Hands *Lift Collar Bones 1″ *Widen Feet as needed – goal is to not Rock *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
- Diagonal Lunges (20s Each Side): *Add load to increase challenge *Perform with Control & Focus on Knee Alignment *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: Hops: *Challenge with fwd-back, lateral, diagonal, etc. *Relax Heels *Modify with Balance on 1 Foot *Keep Belly in for added Stability – Breathe rhythmically : 6-8 x 20s x 10s
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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