Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 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**
- Squat: SB/KB/DB/Weighted Object Staggered Squats (4 sets per side): *Hinge & Squat *Feet shoulder width and Back heel elevated *Pack Shoulders (Squeeze & Drop) & Get as Low as tolerated *Heavier Object should allow a greater ROM *Down with Control, Explode Up & Squeeze Glutes *Knee Tracking *Can also use heavy MB as needed *Modify with No Weight at all *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: Stability Ball DB/KB/SB/MB Press (Use Bench/Couch/Ottoman As Needed): *Elbows In *Lift Collar Bones 1″ *Pack Shoulders *Keep Hips Up *Head on Ball *Modify with Triceps Ext *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: KB/DB/SB/MB/Weighted Object Single Leg Straight Leg Deadlift (3 Sets Each Side): *Start with Feet Together *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge at Hips *Squeeze Butt at Top *Modify without Weight or with 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
- Lunge: Walking Sprinter’s Lunges: *Head Back – Eyes Straight *Bigger the Step, easier on the Knees *Opp. Arm & Leg *Slight Forward Hinge *Explode into the Ground to Drive Up *Modify by not going as Deep in Lunge or Perform Forward Lunges *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
- Crawl: Plank Crawl (Forward & Backwards): *Keep Midsection from Falling *Lift Collar Bones 1″ *Pack Shoulders *Modify with Beast Crawl (Knees Up) for those with Diathesis & Core Imbalances *Keep Belly in for added Stability – Breathe rhythmically
- Pull & Squat: Squats w. Band Rows or Squats w. DB Rows or TRX Squat Rows: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start with Arms Extended while holding Band *Hands Below Chest *Hinge from Hips *Draw belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
Finisher: “Thunderstruck” Burpee Challenge: https://www.youtube.com/watch?v=v2AC41dglnM
Every time they say “Thunder,” go Down & Up. Encourage Low Hands and not to round Shoulders at bottom of Burpee – Keep Collar Bones Up. There are 38 Burpees in the 4:52 minute song. When not doing Burpees, Jog in Place (“Relax Heels”) *Modify with another Form of Cardio
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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