Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s for 3 Sets each with 10s Rest between before moving on to the next station.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after 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.
PM (40s x 3 Sets):
- MB/DB/KB/Heavy Object Forward Lunge (Alt. Sides): *Make the weight challenging as tolerated *Keep Head Back & Eyes Forward *Lift Collar Bones 1” Move from Center *Bigger Step = Easier 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
- Push-Ups w. High Five: *Wide Feet *At end of Push-Up High Five RT Hand > Hold 2s > Alt. to LT Hand (If you have a Partner, Push into Partner’s Hand & Hold for 2s) *Keep Quads engaged to keep Hips from dropping *Modify with Kneeling Push-Up or Elevate Hands on Couch *Lock Shoulders Back & Down *Lift Collar Bones 1” *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- MB/DB/KB/Heavy Object High To Low Diagonal Wood Chops with Pivot: *Feet shoulder width > chop from Opp. Shoulder to Knee *Pivot with ankles > knees > hips> trunk > arms *Rotate from core *Extend arms to make harder *Lift Collar Bones 1” *Inhale with rib cage expansion/belly relaxed on the way up and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down
- Squats w. MB/SB/Heavy Object Rotations: *Lower into a Squat > Hold > Rotate LT & RT > Stand > Repeat *Get Low *Hinge from Hips *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
- Band Rows with Squat: *Perform a Squat & Row while coming up from squat *Squeeze Shoulder Blades *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Neutral Grip *Hinge from Hips & lower into squat *Draw the belly in toward 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)
ARM (40s x 3 Sets):
- Short Lateral Shuffle w. Down~Up: *Stay Low in Athletic Position *Shuffle 5yds > Drop to the floor > Quickly Stand Up > Shuffle Back > Repeat *Relax Heels *Hinge from Hips *Breathe rhythmically
- Wide Mt. Climbers: *Push Up Position – Wide Feet *Lock Shoulders Back & Down *Keep Hand Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Quads engaged to keep Hips from dropping *Keep Belly in for added Stability – Breathe rhythmically
- Soccer Taps *Relax Heels *Breathe rhythmically
- Short Lateral Shuffle w. Down~Up: *Stay Low in Athletic Position *Shuffle 5yds > Drop to the floor > Quickly Stand Up > Shuffle Back > Repeat *Relax Heels *Hinge from Hips *Breathe rhythmically
- Wide Mt. Climbers: *Push Up Position – Wide Feet *Lock Shoulders Back & Down *Keep Hand Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Quads engaged to keep Hips from dropping *Keep Belly in for added Stability – Breathe rhythmicallyically
Finisher: 60s Forward- Back Run
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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