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 each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s 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**
- SB/KB/DB/Heavy Object Standing Push Press: *This is a partial Squat with the goal of using the Legs to help the Arms Press more weight *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips – Not a Squat *Elbows In *Force is created by pushing Feet into ground *Modify for those with Shoulder Issues by holding Weight & Performing Squats *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
- Squat Thrust Sit Thru: Video: https://www.youtube.com/watch?v=_4wtBbYydlE (1:15 in video) *Squat Thrust is a Push-Up Hold with a Jump Up – Most important is to not let the Hips sag *After going to Push-Up Hold Position extend one Leg and same side Arm and repeat on other side, get up and repeat *Lift Collar Bones 1” *Keep Hands lower than Chest to relax Shoulders *Squeeze Shoulder Blades at end ROM *Avoid drop in Hips with Thrust & Extended Leg (that can cause Back Pain easily) *Modify with Burpee or Get up anyway possible *Keep Belly in for added Stability – Breathe rhythmically
- Squat Hold Lateral Step *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hip & Lower into a Squat & Hold while Stepping Right to Left *Modification: Hold onto something to get lower *Keep Belly in for added Stability – Breathe rhythmically
- Dive Bomber Push-Up: *Do on Fists if strong enough *Corkscrew Elbows In *Lift Collar Bones 1″ *Similar to a Cobra & Downward Dog Combo *Modification: Small Dive Bomb or Kneeling Push-Ups*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/Stool Step-Ups w. Knee Drive (3 Sets Each Side): *Hold load as desired *Keep body weight on front leg/foot that is on step-barely touch back foot on way down, only toes *Lift collar bones 1″- cue to pack the shoulders *Go faster or load to increase intensity *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way up.
- Single Leg KB/DB Bent Over Rows (3 Sets Each Side): Video example: https://www.youtube.com/watch?v=vcE5kxul_Jc *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Modify with Staggered Stance 1-Arm Row *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)
Finisher: Squat – Jump & Rotate: 20s x 10s x 6 Sets
*Start in Athletic Position – Feet Shoulder Width *Turn Body to Right or Left but keep Eyes facing video – Keep head from moving *Squat down and attempt to lower Hips as low as possible keeping a Flat Back > Jump > Rotate > Repeat *Modify with Quick Feet & Rotation *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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