Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Advanced Warm-up: Mobility/Running Drills: *Perform each drill for approx. 20s *Stay tall with Eyes straight ahead except for the Lateral Shuffle *Lift Collar Bones 1” *Relax Heels with Agility Drills *Breathe rhythmically
**Heart Rate Monitor Zone: 2-3. Get the heart rate up during this time to an aerobic zone (conversational intensity)**
- Walking Frankenstein’s with Opp. Hand to Foot: *Alt. Sides *Toes up *Legs straight
- Walking Butt Kicks: (Slow & Fast): *Alt. Sides *Grab foot at the end of the movement *Start with Feet & Knees together
- Walking Leg Cradle Stretch (Slow & Fast): *Grab Knee & Foot and lift as high as possible *Alt. Sides *Start with Feet & Knees together
- Walking Big Arm Circles on Toes & Heels
- Walking Forward Lunge with Arm Raise: *Lunge Forward and simultaneously bring Arms up (straight) as you extend your Arm
- High Knee Skip: *Focus on drive of Foot *Goal is Stride Frequency – to increase the number of Strides in a short distance (Small Stride Length)
- High Knee Run: *Focus on drive of Foot *Work on Leg turnover *Goal is Stride Frequency – to increase the number of Strides in a short distance (Small Stride Length)
- Forward Jog: *Push Backwards with Big Toe & Rest of Toes to move Forward
- Forwards Weave: *Weave In & Out while Running Forward
- Backwards Jog: *Hinge from Hip *Push Forward with Big Toe & Rest of Toes to move Backwards
- Lateral Shuffle: *Stay Low *Relax Heels
- Carioca: *Relax Heels
WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 40s followed by the Active Cardio Movements (ACM) for 40s with 10s Rest for 3 Sets each 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 each Round*
**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):
- Chair/Stool/Step Step-Ups with DB/Medbell Shoulder Press (20s Each Side): *Start with right foot on chair or step – When stepping up, press up with left hand *Barely touch Back Foot so all weight is on Front Foot on chair or step *Squeeze Butt at top *Explode onto chair/step with each Rep and go down slow *Switch to other side after 20s *Modify with Small Step *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/Medbell Renegade Rows with Push-Ups (20s per Side): *Use 1 DB *Start in Push-Up Position *Lock *Find Stable Position *Wide Legs is easier *Lift Collar Bones 1″ *Low Hands (below Chest) *Squeeze Shoulder Blades at end ROM *Relax Upper Traps *Modify with Kneeling *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)
- KB/DB/Medbell/Weighted Object Goblet Ankle Band Side Squats (Alternate Sides): *Hold weight in Goblet Position *Keep Elbows In *Lift Collar Bones 1” *Feet no wider than Shoulder width *Step to Right > Hinge & Lower into Squat > Switch to Left *Modify without Weight or Band *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/Equalizer Kneeling Triceps Extensions *Hands start on chair in kneeling position *Lift Collar Bones 1″ *Squeeze butt *Bring knees forward or back to make harder or easier *Drop elbows and extend tofull range of motion *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/KB/Weighted Object Single Leg Straight Leg Deadlift w. Lateral Glide (20s Each Side): *Left Foot is on top of Glider > Glide Foot to Left as you Hinge from RT Hip > Make sure Head/Core & Weight stay in line with RT Leg to avoid Splits > Repeat for 20s & Switch *Keep Arms Straight holding MB *Back Flat *Squeeze Butt & Shoulder Blades *Hold for 1s at top of motion *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
ARM (40s x 3 Sets): *Breathe rhythmically
- Hip Scotch or In-In-Out-Out: *Lead with different Foot every 20s if doing In-In-Out-Out *Start with feet wide and go in with the right > left > and back out with the right > left *Switch the lead foot after 20s *Relax Heels
- One Foot Lateral Hop or Balance on 1 Foot (20s Each Leg): *1 Foot Hopping Right to Left *Relax Heels *Modify with Balance on 1 Foot
- Forward-Back Frog Jumps: *Toes Up *Relax Heels
- Boxing/Kickboxing *Relax Heels
- Wide Low Mountain Climbers: Lower Push-Up Position for those who can *Wide Feet *Lift Collar Bones 1″ *Stay Low *Modify with Regular or Standing Mountain Climbers
Finisher: Reaction Drill- Semi- Circle (RT – LT with Burpees) 20s x 10s x 6
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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