Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Strength Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 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**
- 1 Leg Squat (20s Each Side): *Start with Feet Together *Hold a door knob or another stationary object like a TRX *Hinge from Hips and lower into Squat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Sit as low as possible Modification: Use a TRX or do Regular 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
- DB/KB/Weighted Object 1 Arm Press w. Bridge (Floor/Ball) (20s Each Side): *Keep Hips Up in Bridge *Bridge allows a safe way to pack Shoulders for Press *Elbows In *Lift Collar Bones 1″ *Keep Wrists in Neutral Position *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
- Bulgarian Split Squat with Chair/Sofa (20s Each Leg): *Start with Feet Hip Width *Elevate Back Foot on Chair/Sofa *Drop Back Knee Straight Down *Modify without Elevating Back Knee *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
- TRX/ DB/KB/Heavy Object One Arm Row (20s Each Side): *Avoid Rotation *Keep Hands Lower the Chest to avoid using Upper Traps *Lift Collar Bones 1” *Elbows In *Squeeze Shoulder Blades & Hold for 1s *Modification: Wider Feet is easier for Stability or 2 Hand Row *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)
- DB/KB/Weighted Object Curtsy Lunges (20s Each Side): https://www.youtube.com/watch?v=MUKzbODTURg *Perform with Control & Focus on Knee Alignment *Connect with Feet on the ground to avoid Knee tracking issues *Adding a Hop can be done for the advanced *Hands on Hips *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
- Side Lying One Arm Push-Ups (20s Each Side): *Stack Hips- Even bringing Top Hip Forward is best *Legs Straight to Increase Difficulty *Hand/Forearm Under Chest – Forearm should rub against Chest *Work on Full Ext. of Triceps *Modify 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
Orange Zone Finisher: AMRAP (As Many Rounds As Possible) (3 Minutes) *After each indicate how many rounds you completed by using your fingers
- HIgh Knee Run (10 Each Side)
- Cross-Over Mountain Climbers (10 Each Side)
- Sumo Jump Squats (10)
I hope that you get a chance to give this workout a try soon.
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Brien
Telephone: (650) 514-6679
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