Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 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**
- KB/DB/MB/Weighted Object 2 Arm Handle Squat (AKA Jefferson Squat) *Use 1 or 2 weights *Stand on something to increase ROM as needed *Hinge & Squat *Do not Touch Ground *Weight Hangs below Groin with Straight Arms *Down Slow & Hold for 1s *Squeeze Butt at Top for 1s *Squeeze Shoulder Blades the whole time *Respect heavier loads to not hurt themselves or take away their weights if they don’t get it *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
- DB/KB/SB/MB/Weighted Object Stability Ball Chest Press (20s Each Side or if you a challenging load use a weight in both hands): *Pack Shoulders *Keep Hand Close to Chest & Low *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
- Skater Lunge (aka Apollo Ono’s) *Hands behind back-hinge forward maintaining ideal posture and laterally hop to right and left *On odd sets perform movement with a stick landing and explode as far as possible right & left *On even sets perform movement for speed *Keep eyes straight *Modify with smaller steps or Jumping Jacks or with Cardio of Choice *Breathe rhythmically
- Band Rows with Hinge (Double up bands for added challenge): *Sit with a tall lengthed spine *Hinge forward & back *Flat Back *Keep Hands below Chest to relax Neck *End with Squeeze of Shoulder Blades *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)
- Sprinter Backwards Lunge w. Knee Drive: *Add resistance with Anchor Point Training if you have it *Opp Arm & Leg *Finish with Knee Drive & Hold Leg at Top *Knee should go down vs. back *Hinge forward with back flat *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
- Burpee w. Lateral Shuffle: *Shuffle right > Burpee > Shuffle left > Burpee *Modify without Burpee or with Cardio of Choice *Breathe rhythmically
Finisher: 4 Cone Liners or Cardio of Choice (Consider using home equipment): 20s x 10s x 6 Sets
*Work at Own Pace *Modify with Walking *Keep Belly in for added Stability – Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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