Warm-up prior to workout
WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Cardio Movements (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 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**
PSM:
- DB/KB Split Squat Hold with One Arm Row (15s Each Side): *Feet Hip Width, One Foot Forward, One Foot Back *HInge *Back Heel Off The Ground – Drop Into Squat & Hold *Lift Collar Bones 1” *Squeeze Shoulder Blades for 1s *Relax Shoulders *Elbows In *Hinge from Hip *Keep Flat Back to Avoid Engaging Neck *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)
- KB/DB/MB Goblet Staggered Stance Squats (15s Each Side): *Lift Back Heel *See Video of Foot Position Here: http://www.youtube.com/watch?v=tyIzyzfhWuw *Stay Tight *Lift Collar Bones 1” *Squeeze Shoulder Blades *Get Low & Explode Up *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/SB/MB Floor/Ball Press (15s Each Side): *Pack Shoulders *Keep Hand Close to Chest & Low *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
- Mat/Box/Chair/TRX One Leg Squat (15s Each Side): *Start with Feet Together *Hinge > Lower Hips *Sit as Low as possible – Lead with Hips *Lift Collar Bones 1” *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
- MB/DB/KB/SB Sumo Dead Lift with 1 Arm (15s per side): *Wide feet *Hinge from Hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
*Perform Each Movement for 3 Sets*
- Boxing Combinations: *To keep simple just do Right-Left-Right-Left *Move from Core – Rotate! *Keep Belly in for added Stability – Breathe rhythmically
- Imaginary Fast Jump Rope: Mix up Footwork *Toes Up – Ball of the Foot (Heels barely off the Ground) *Keep Belly in for added Stability – Breathe rhythmically
- High Knee Run – Red Light – Green Light: *High Knees, Start/Stop – Red Light + Easy Jog *Toes Up – Ball of the Foot (Heels barely off the Ground) *Keep Belly in for added Stability – Breathe rhythmically
- Jump, Twist & Touch: http://www.youtube.com/watch?v=nJnH82h1CFo&feature=related *Get Low *Avoid Moving Head – look at one point – Find a word that motivates you * Breathe rhythmically
- Double Heisman: http://www.youtube.com/watch?v=uoQPsvFJTWs *Right-Left-Right-Left-Right>>>Switch *Opp. Arm & Leg *Toes up – Ball of the Foot (Heels barely off the Ground) *Keep Belly in for added Stability – Breathe rhythmically
Finisher: 4 Cone/Markers Liners: Sprint: 20s x 10s x 6 Sets
*Set up 4 Cones/Markers every 1 Yards *Bring the Energy *Modify with Walk~Jog~Etc *Breathe rhythmically
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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