Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform each Exercise for 20s with 10s Rest for 6 Sets Total before moving on to the next Exercise.
*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 more8 as tolerated**
- Backwards Lunges w. MB/DB/KB Rotation (Alt. Sides): *Feet hip width *Rotate over front knee from core *Lift Collar Bones 1” *Keep Eyes Forward *Increase or decrease intensity via depth of lunge, weight or speed *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/Heavy Object 1 Arm Sumo Deadlift (Bent~Knee) High Pull (3 Sets Each Side): *Weight starts on ground each Rep if possible *Feet Wider than Shoulder Width & Toes Out *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Go heavy as tolerated for 20s with good Form *Squeeze Butt & Shoulder Blades at top *Extend Ankles, Knees & Hips forcefully *Use Momentum from Lower Body to bring Weight off ground with Arms *Lead with Elbows, Not Wrists *Hands finish at Chest Height *Hinge from Hips *Keep Back Flat *Make it easier to get down by using a Step to place Weight on *Modify without High Pull *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
- Glider Elbow Crawl (Feet on Gliders): *Start in Plank Position on Elbows *Elbows under Shoulders *Lift Collar Bones 1” *Glide Head Back *Keep Plank & Crawl *Keep Hips from Sinking & Stable (Avoid Rotation) *Modify with Moving Beast *Breathe rhythmically
- KB/DB/MB//Weighted Object Front Loaded Alternating Side Squats (use elastic band around ankles/knees if possible): *Start with Feet Shoulder Width > Step & Squat > Repeat on the other side *Hold Weight at Chest *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge *Get as low as possible *Work on Speed with good Form for 20s *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 1 Arm Wide Bent Over Rows/TRX/Band Rows (3 Sets Each Side): *Non-working knee and hand supported on bench/step/couch *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades at end ROM *Keep Hands below Chest *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Commando Push-Up Without The Roll *Start in Push~Up Position *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Bring Knee Up with each Push~Up *Alt. Knees *Modify with Kneeling Push~Ups or Push~Up Hold *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
Finisher: Forward – Back 3-6 Ft. Liners: 20s x 10s x 6 Sets
*Hinge from Hip when going Backwards *Stay Low *Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Coaching Program starting Monday!
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Brien
Telephone: 650-514-6679
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