Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: There are 5 different Phases for the WOD. Phase 1 & 3 are Strength Phases & Phases 2 & 4 are Cardio Phases – 5th Phase is Core.
**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**
Phase 1: Perform the following 3 Exercises for the stated amount of Reps below. The twist is that you have One Minute to complete the 5, 10, 15 Reps. At the top of the Minute, you start from the top again. Depending on your fitness Level, you may not finish everything and that is ok. Complete 6 Minutes Total.
- 5 Squat Thrusts: *Hands Below Chest *Keep Belly In *Modify without Jump *Avoiding letting the Hips Drop *Maintain Strong Push Up Position *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- 10 KB/DB/Weighted Goblet Squats: *Lift Collar Bones 1” *Hinge from Hips & Lower into Squat *Maintain Shin Angle *Squeeze Shoulder Blades throughout *Squeeze Butt & Quads *Go heavy as tolerated *Keep Elbows in to Engage Lats *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
- 15 Squat Jacks: *Hinge & Lower into a Deep Squat *Maintain Shin Angle *Touch Hands at Top *Modify without Jump *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
30s Rest (Review Ice Skaters)
Phase 2: Perform Ice Skaters: 30s Sprint x 30s Rest x 4 Sets Each
30s Rest (Review Below)
Phase 3: Perform the following 3 Exercises for the stated amount of Reps below. The twist is that you have One Minute to complete the 5, 10, 15 Reps. At the top of the Minute, start from the top again. Depending on your Fitness Level, you may not finish everything and that is ok. Complete 6 Minutes Total.
- 5 Heavy Bent Over Rows: *Squeeze Shoulder Blades at end ROM *Hands below Chest *Drop Butt each time to make easier *Modify with Band Rows *Draw the belly in towards 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)
- 10 Push-Ups: *Corkscrew Elbows In *Hands below Chest – LYNDSEY *Modify with Knees or Fists *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
- 15 KB/DB/Weighted Object Sumo Deadlift High Pull: *Feet Wider than Shoulder Width > Toes Out *Ideally Deadlift Starts & Ends on Ground each Rep but with a DB this will be tough – you can raise the Ground to make it easier on your back if using DBs *Before lifting weight, make sure Shoulders are Packed – Teach to respect Load *Eyes Straight Ahead *High Hips – Not a Squat *Flat Back *Maintain Shin Angle *Squeeze Butt at End ROM each Rep *Bring Hands to approximately Shoulder Height *Average weight for females is 25 lbs. *Cue to go Up Fast in 1 count & Down Slow in 2 Counts: Bring weight down first so Arms are Straight (1st count) and then Hinge & Lower Weight (2nd Count) *Modify with Body Weight Squats or Remove High Pull *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
Phase 4: Ice Skaters: 30s Sprint x 30s Rest x 4 Sets Each
30s Rest (Review Below)
Phase 5: Core/Mobility/Strength – Perform the following Exercises for 30s each with a 5s Transition for 2 Sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 4 Sets*
1. Elbow Side Plank w. Rotation (RT): *Rotate from Core *On Hand to Increase Intensity *Modify 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
2. Elbow Side Plank w. Rotation (LT): *Rotate from Core *On Hand to Increase Intensity *Modify 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
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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Brien
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