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 30s each in a Circuit with 10s Rest for 5 Rounds.
**Set Gym Boss or Interval App to: 30s Work, 10s Rest, 30 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 Deadlift (Bent Knee Deadlift): *Each Rep Starts & Ends on the Ground – Take time to be in the right position *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack the Shoulders *Focus on Hinging *Modify with a Step/Box/Mat for those lacking Mobility *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
- Elbow Plank w. Single Arm Band Pulldowns (15s Each Side): *Anchor Band to something firm *Keep Hips Stable *Lift Collar Bones 1” *Widen Feet as needed to remove rocking *Pull Elbow Down to Back Pocket – Palms Down *Keep Legs Straight *Keep Belly in for added Stability – Breathe rhythmically
- TRX Chest Press or Floor Close Grip Foam Roll Push Ups: *Lift Collar Bones 1” *Keep Legs Straight & Engage Core, especially the Butt *Modify with Push-Ups 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
- Ankle Band Monster Walking Squat Hold: *Stay in Squat – Hinge – High Hips *Lift Collar Bones up 1” *Keep Belly in for added Stability – Breathe rhythmically
- MB Slams or High to Low Wood Chops: *Use Whole Body *Lift Collar Bones 1” *Hinge from Hip *Draw the belly in toward the spine the whole time. Inhale on the up and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/Band Squats w. Biceps Curls: *Feet Shoulder Width *Hinge & Lower into Squats > Perform Biceps Curls at the top *Squeeze Butt & Quads *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
Finisher: Coach’s Cardio Pick (3 min)
I hope that you get a chance to give this workout a try soon.
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Brien
Telephone: 650-654-4604
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