Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Station Primary Strength Movements (PSM) two at a time for 30s with 10s Rest for 4 Sets each before moving on to the next station.
*Set Gym Boss or Interval App to: 30s Work, 10s 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**
Station 1:
- KB/DB/MB Sumo Deadlift High Pull: https://www.youtube.com/watch?v=V0qNjLHV3_c *Start with Feet wider than Shoulder Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *LOCK Shoulder Blades Back & Down *Weight starts on ground > High Hinge of Hips > Drive into ground with Ankles, Knees & Hips > Bring weight up leading with Elbows (Not an Upper Body Movement – Most of Force is generated by Legs) > Squeeze Butt at top of movement > Bring weight down in controlled manner – 2 Step Process: Arms first, then Hinge *Focus on Hinge, Not Squat *Modify with Bridges for those with Back Issues *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
- KB/DB/MB Goblet Box Squat: *Feet Shoulder Width *Toes Out *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Butt at top *Squeeze Shoulder Blades entire time *See video but focus on greater Hinge & Lowering: http://www.youtube.com/watch?v=jbA8akeUmpo *Modify by Removing Load *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
Station 2:
- DB/KB/MB Prisoner Split Squats (15s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Bigger Step makes the movement easier on the Knees *Squeeze Shoulder Blades *Modify by holding onto something as needed *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 Single Leg Deadlifts (15s Each Side): *Start with Feet Together *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Make sure non-working Leg is Bent the whole time at 90 degrees *Squeeze Butt at top – Hold 2s *Keep Core Tight *Squeeze Shoulder Blades entire time *Hinge from Hip *Modify by holding onto something stationary to assist with Balance *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
Station 3:
- DB/MB/KB Reverse Wood Chops (15s Each Side): *DB Starts outside Hip > Rotate to Above Opp. Shoulder *Feet Shoulder Width *Hinge Hips & Squat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
- Half Kneeling DB/KB/MB Shoulder Press (15s Each Side): *Start in Half-Kneeling Position (On 1 Knee) *Press DB Overhead *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
Station 4:
- DB/KB/MB Floor Chest Press: *Laying on Back *Pack Shoulders Back & Down *Arch Back *Hands below Chest *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
- Jump Squats: *Start 7 end with arms overhead *Body Position should be Vertical *Hinge & Drop Into Squat *Get Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Maintain Shin Angle *Modify without Jump *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
Station 5:
- DB/KB/SB/MB Bent Over Rows: *Feet Shoulder Width *High Hinge of Hips – Not a Squat *Squeeze Shoulder Blades at top *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Elbows only need to go to Torso *Modify with Bands *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)
- Kneeling DB/KB/MB Biceps Curls: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Elbows at Sides *Squeeze Butt *Get Full ROM *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: Cardio for 3 minutes – get uncomfortable in orange zone
I hope that you get a chance to give this workout a try soon.
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Brien
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