Warm-up prior to workout
Phase 2: Mobility/Running Drills: *Perform each drill for approx. 3 yards and then Backedal & 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 the End of the 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 w. Arm Raise: *Lunge Forward & 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
After Phase 2 Boot Campers immediately transition to WOD. They can get water at any time on their own.
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 more as tolerated**
PM (40s x 3 Sets):
- 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 & 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
- 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
- Chair/Equalizer Kneeling Triceps Extensions: *Hands Start on Chair in Kneeling Position *Lift Collar Bones 1″ *Squeeze Butt *Bring Knees Forward or Back to make harder or easier *Drop Elbows & Extend to Full ROM *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
- 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
ARM (40s x 3 Sets): *Breathe rhythmically
- Hip Scotch or In-In-Out-Out: *Lead with different Foot every 20s if doing In-In-Out-Out: *Start with Feet Wide and go in with the Right > Left > Back out with the Right > Left *Switch the Lead Foot after 20s *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
- Forward-Back Frog Jumps: *Toes Up *Relax Heels
- Boxing/Kickboxing: *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: Reaction Drill: Semi-Circle (RT-LT with or without Burpees) 20s x 10s x 6
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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