Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
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, 6 Sets, 30s Transition Time after each completing all 6 Sets*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
- 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 (3 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: *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 (3 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: Elevated Split Squat (3 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 6 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
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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 Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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