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Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 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**
- DB/KB/SB/Weighted Object Bent Over Alternating Rows: *Feet Shoulder Width *Lift Collar Bones 1” *Hinge from Hips – High Hips – Flat back *Keep Hands Below Chest *Squeeze Shoulder Blades *2s Hold *Draw the belly in toward the spine the whole time. *Modify standing with bands as needed *Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Standing DB/KB/SB/Weighted Object Swings or Reverse Slam (Without Toss): Feet Hip Width *Lift Collar Bones 1” Keep Head back & Eyes Forward *Hold MB Chest Height > Hinge from Hip & Lower into a Squat > Perform Triple Ext. – Ankles, Knees & Hips > Bring Arms Overhead as if Jumping Straight Up > Finish with MB Overhead & Arms Straight > Repeat *Squeeze Butt at end range *Add Jump to increase intensity *Modify by bringing weight to forehead for shoulder issues *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
- Supine Stability Ball DB/KB/SB/Weighted Object Triceps Extension (Skull Crushers): https://www.youtube.com/watch?v=ir5PsbniVSc *Hold 1 DB in each Hand *Bridge with Head/Shoulders on the Floor or Stability Ball *Lift Collar Bones 1” *Elbows In *Create an Arch with Low Back by Pulling Shoulders Back & Down & Popping Chest Up *Arms in line with Shoulders > Hold Weight > Bend Elbows towards Forehead & Extend to Full ROM > Squeeze > Repeat *Modify by lying on ground *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
- Forward Lunge w. Band T (Alt. Sides): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start with Straight Arms Chest Height > Step Forward into a Lunge & Pull Arms Apart to form a T > Push Back & Close Arms to Start > Repeat *Squeeze Shoulder Blades *Move from Center *Modify with smaller step or back lunges*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
- Split Squats w. DB/KB/SB/Weighted Object Biceps Curls (15s Each Side): *Start in Kneeling Lunge Position > Right Foot Forward > Left Knee Back, on the ground > Stand Up from Kneeling Position & Perform a Biceps Curl > Repeat without Touching the Ground *Squeeze Shoulder Blades *Elbows In *Modify with bigger step *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
- Yoga Push-Ups: https://www.youtube.com/watch?v=d_r0WmM9Rks *Fists/Hands Under Shoulders *Start is the same as Dive Bomber but end of the movement goes straight back like a Downward Dog *Lift Collar Bones 1” *Corkscrew Elbows *Keep Hands Below Chest *Modify with smaller scoop and movement on knees *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
- Alternating Crossover Lunges (15s Each Side): *Lift Collar Bones 1” *Keep Head back & Eyes Forward *Modify with Small Step *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
Finisher: Lower Body Finisher: Alternate the two movements below 20s x 10s x 4 Sets each
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets
- Forward/Stationary Frog Jumps: *Feet Wider than Shoulder Width *Lift Collar Bones 1” Keep Head Back & Eyes Forward *Arms hang straight down *Hinge from Hip & Lower Butt to ground *Maintain Shin Angle *Explode Up & Forward with Ankles, Knees & Hip Extension > Reach Arms Forward & Up > Repeat *Modify with Squat onto Toes instead of Jumping *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
- Lateral Lunges (Alternate Sides): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip *Maintain Shin Angle *Modify with smaller step *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
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 Mind & Body Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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