Online Total Body Workout with a Lower Body Emphasis with Ray Santiago 3-25-20
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises two at a time for 30s each with 15s Rest for 4 Sets before moving on to the next pair of Movements.
*Set Gym Boss or Interval App to: 30s Work, 15s 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**
- DB/MB Good Mornings (Modification: Single Leg Deadlifts): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight at Chest *Hinge from Hips *Squeeze Butt *Maintain Squeeze of Shoulder Blades *Modify with Bridges for Beginners & Those with Back Issues *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
- Backwards Lunges with 1 Arm DB Press (15s each side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight Shoulder Height *With each Back Lunge, Press Weight Up & Repeat *Move from Center of Gravity (belly button area) *Avoid press for those New or with Shoulder Issues *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/MB Front Loaded Squats: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *Hinge from Hip & Squat *Keep Shin Angle from Moving *Modify without Weight for those that are new and who need to work on Form – Consider Staggered Squats for those who have trouble Squatting *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
- Supine Glider Leg Curls (Can do with socks on slippery surface or paper plates on a carpet): *Start with Legs Straight & Arms to Sides, Palms Down > Curl Legs in towards Butt & Bridge > Finish with Feet under Knees & Knees Together > Repeat *Modify with Alternating Leg Curls or 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
- Ankle Band Monster Walk in Squat: *Stay in Squat – Hinge *Step 1 & 11 O’Clock *Lift Collar Bones 1” *Keep Belly in for added Stability – Breathe rhythmically
- Plank Up Downs (15s Leading with Each Side): *Start in plank position *Modify with kneeling- tuck butt *Lift Collar Bones 1″ *Pack Shoulders *Elbow > Hand > Elbow Hand *Goal: 5-10 Reps/Side *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; Modify on knees- keep butt tucked as tolerated
- Push-Ups: *Choose Favorite Variation *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Corkscrew Elbows In *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
- Rows: *Lift Collar Bones 1” *Squeeze Shoulder Blades at end ROM *Draw the 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) Studio: Monkey Bar Room
Finisher: High-Intensity Burpees:
*Start on Stomach *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Corkscrew Elbows In *Keep Hands below Chest *Avoid letting Hips drop *Modify as needed – Perform Modifications As Needed
*Set Gym Boss or Interval App to: 10s Work, 10s Rest, 6 Sets,
Work for 10s and rest for 10s: 10s x 10s x 6 Sets
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. 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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