Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 0s Transition Time after Completing each Round*
**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 more8 as tolerated**
- KB/DB/SB/Heavy Object Deadlift: *If you only have 1 heavy object, perform 15s each side *Feet Shoulder Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *LOCK Shoulder Blades Back & Down https://www.youtube.com/watch?v=V0qNjLHV3_c *Weight starts on ground > High Hinge of Hips > Drive into ground with Ankles, Knees & Hips > Squeeze Butt at Top of Movement > Repeat *FOCUS on HINGE *Modify by placing Heavy Object on a higher surface or with Bridges for those with Back Issues *Keep belly in the whole time. Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- High Knee Run in Place: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pump Arms *Modify with Fast High Knee March *Keep belly in the whole time *Breathe rhythmically
- Ball/Elevated Object Push-Ups: *Feet on Swiss Ball *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Corkscrew Elbows In *Keep Hands Below Chest *Avoid letting Hips Drop *Modify without Push Up 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
- Jump Squat: *Feet Hip width *Start & End with Arms Overhead *Hinge from Hips & Lower into Squat *Soft Landing *Modify without Jump – Do a Squat Hold *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/Weighted Object Rows on Swiss Ball – Prone or Bent Over Position *Squeeze shoulder blades at Top *Keep Head Back & Eyes Forward *Lock Shoulders Back & Down *Modify without Weight *Draw 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)
- Walking Runner’s Lunges (Short distance): *Feet Hip Width *Opp. Arm & Leg *Drive Feet into the ground & Explode Up *Full ROM *Squeeze Butt at Top *The better the Fitness & Skill the better the Power *Bigger the Step = Easier on the 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
- Dips w. Chair/Box/Mat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” Dips: Keep Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to /Chair/Mat/Step *Avoid going to Low *Squeeze Triceps at Top *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
Finisher: Sprints (Forward & Backwards) or : 20s x 10s x 6 Sets
*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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