Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next one.
*Set Gym Boss or Interval App to: 20s 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**
- Push: DB/MB/SB Standing Push Press: https://www.youtube.com/watch?v=DhSkCaVO-KE *Start in Solid Foundation with Soft Knees > Hinge (Not a Full Squat) & Drive Weight Up *Engage Core *Hold 1 DB by Handles with both Hands or MB at Chest Height, Press Overhead & Lower back to Chest *Pack Shoulders *Modify with Squats or Push~Up Hold for those with Shoulder Issues *Increase Intensity by Increasing Speed & Weight of MB/SB *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: MB/SB Forward-Back Lunges w. Rotation (4 Sets Each Side): *Rotate Over Front Knee *Slight Forward Lean *Move from Center *Modify: Stop at Center & Regroup for those that need to Work on Form *Take out Rotation as needed *Increase Intensity by Increasing Speed & Weight of MB/SB *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
- Agility Drill- Coach’s Choice
- Push: Monkey Push-Ups (No jump): *Keep Hands Low – Below Chest *Modify with Kneeling Push-Ups *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
- Hinge: DB/KB/SB/MB Single Leg Deadlift w. Row (4 Sets Each Side): https://www.youtube.com/watch?v=HSt6SEOWzl4 *Hinge from Hips *Flat Back *Start with Feet & Knees Together *Eyes Straight *Engage Core to Stabilize Back *Modify with Single Leg 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
- Squat: DB/KB/SB/MB Elevated Split Squat (4 Sets Each Side): *Back Foot is Elevated slightly to enhance Stretch *Hold KB as desired/tolerated *Make sure Shin Angle is not beyond Knee *Engage Glutes & Belly *Modify with Split Squat Hold *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
Tabata Finisher (20s x 10s x 8 Sets): Skater Lunge (aka Apollo Ono’s):
*Hands Behind Back *Hinge Forward maintaining ideal Posture & Laterally Hop to Right & Left *On Odd Sets Perform Movement with a Stick Landing – Explode as far as possible Right & Left *On Even Sets Perform Movement for Speed *Keep Eyes Forward
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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