Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises for 40s with 10s Rest for 4 Sets each before moving on to the next Station. Perform 40s of Cardio after each completed Station.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 30s Transition Time after completing the 9 sets 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.
Station 1
- Ring~Cone Drill – 3 Cone Lateral Slalom: *Forward & Backward In & Out of Cones or Rings while moving Laterally – Perform a Figure 8 *Avoid Feet Crossing *Athletic Position *Relax Heels *Hinge from Hip *Keep Belly in for added Stability – Breathe rhythmically
- DB/Elastic Band Split Squat with D2 Diagonal Low to High (20s Each Side): *Perform split squat and when coming up from squat perform diagonal 1 arm raise *Lift Collar Bones 1” *Rotate from Core *Arms Straight *Thumb down > Thumb 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
Station 2
- Chair/Stool/Bosu Side To Side Step Ups with Knee Drive (20s Each Side): *1 Foot on step > down & up > explode into knee drive *Avoid touching the heel on the foot that is not on the step – stay on the balls of the feet *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
- Chair/Stool/Bosu Side Lying Groin Hold (20s Each Side): *Place Top Foot on something elevated *Place Bottom Leg on top of other or in front *Top Hand on Hip *Shoulders Back & Down – Squeeze *Eyes Forward *Modification: Place Bottom Leg on ground *Keep Belly in for added Stability – Breathe rhythmically
Station 3
- Forward Lunge w. DB Reverse Flys (20s Each): *Start with Arms Extended in Front of Chest > Step into Forward Lunge & Pull Arms Apart to form a T > Return to Start > Alternate *Low Hands *Squeeze Shoulder Blades *Keep Belly in for added Stability – Breathe rhythmically
- Band Side Lying Leg Raise or Side Plank with Leg Raises – Straight Legs (20s Each Side): *Band around Ankles to make harder *Toes to Nose *Keep Hips Stacked *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
Station 4
- Stability Ball/Couch Wide Bridges/Hip Thrusts: https://www.youtube.com/watch?v=WFEtAjDIuKA *Hold DB/Plate/SB across Waist to add Resistance *Look Down *Head & Shoulders on Ball or Couch *Squeeze Butt at Top *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
- Glider 1-Leg Jack Knife (20s Each Side): *Feet on Gliders *Push-Up Hold *Drive 1 Leg up and down for 20s and then Switch *Knees barely off the ground *Up in 3s & Explode back, squeezing Butt *Encourage movement on Fist vs Hands *Modify with 2 Legs or Beast 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
*40s Cardio after each Completed Station*
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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