Warm-up prior to workout
WOD: Alternate the following 5 Station Primary Movements (PM) for 30s followed by the Active Core Cardio Movement (ACM) 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 more as tolerated**
PM (30s x 4 Sets):
- Hinge: KB/DB/SB/Weighted Object (Bent Knee) 1 Arm Deadlift (15s per side): *Feet Shoulder Width, Toes Out *Deadlift Starts & Ends on Ground each Rep *Before lifting weight, make sure Shoulders are Packed – Respect Load *Eyes Forward *High Hips – Not a Squat *Flat Back *Squeeze Butt at End ROM each Rep *Make it challenging for 15s per side – Quality > Speed *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
- Push: Spiderman Glider Pushups or Modified Spiderman w/out Push-Up: http://www.youtube.com/watch?v=TPJSCntC77U *Knee to Elbow *Gliders Under Feet *Lift Collar Bones 1” *Modify on Knees *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
- Lunge: KB/DB/SB/Weighted Object Side Lunges (Alt.): *Get Low with Lead Hip *Lift Collar Bones 1” *Move from Center *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
- Pull: Equalizer Inverted Rows, Band Rows, Suspension Trainer Rows, Bent Over Rows (Reverse Grip): *Modify with Band 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)
- Squat: KB/DB/SB/Weighted Object Bulgarian Split Squats (15s per side) *Back foot elevated *Tuck back hip *Modify without elevation and hold on as needed *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 (30s x 4 Sets)
*Perform One Movement after the other in a Circuit*
- Prone Plank Hand Walkouts: *Walk out as far as possible and hold for 2s given Core is Stable http://www.youtube.com/watch?v=a6VXsbPAQ_k *Lift Collar Bones 1” *Corkscrew Elbows *Start Standing > Reaching for Toes > Walk Hands Forward > Plank > Walk Back to Start *Modify with Beast *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
- Dynamic Step-Ups: (15s Each Side): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Breathe rhythmically
- Rocking Bridges: *Rock Body through Arms > Bridge *Squeeze Shoulder Blades at End ROM *Get Hips up as high as possible *Rotate Hands as needed for Wrist Comfort *Open Pecs & Get a good Stretch *Modify with Supine Bridges *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
- P90X Squat, Jump & Rotate: *One Foot Forward, One Foot Back *Touch Ground with Squat http://www.youtube.com/watch?v=nJnH82h1CFo *Look Straight Ahead *Modify without the Jump *Keep Belly in for added Stability – Breathe rhythmically
- Lateral Jumps: *Toes Up – Heels barely off the Ground *Modify with In-In-Out-Out *Keep Belly in for added Stability – Breathe rhythmically
Group Finisher: 3 Burpees + 10 High Knee Runs ( 5 each side): 3 Minutes
Perform 3 Burpees then Switch to High Knees for 10 Contacts each Foot *Keep Switching for 3 Minutes
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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