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 more8 as tolerated**
- SandBag (SB)/MB/Heavy Object Squat w. Side Step (Add Band Around Ankles If You Have One): *Start with Feet Shoulder Width*Hinge from Hip & Lower into a Squat while Stepping Right to Left *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Ankle Band around Legs – Lower is harder *Modification: No added weight *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
2. Dive Bomber Push-Ups: *Corkscrew Elbows In *Lift Collar Bones 1″ http://www.youtube.com/watch?v=66-v0AaANHk *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 - Sandbag (SB)/MB/Heavy Object Bear Hug Split Squats (3 Sets Each Side): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *Maintain Shin Angle *Keep belly button in based upon load used *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 Rope (pick any Variation you desire): Get heart rate up as tolerated! *Relax Heels *Modify without Rope *Breathe rhythmically
- DB/KB/Weighted Object Elevated Renegade Row (3 Sets per Side): *Push-Up Hold Position on Elevated Surface (Bench, Ottoman, Couch) *Low Hands *Squeeze Shoulder Blades at end ROM of Row *Relax Upper Traps *Modify on Knees or go Wider Feet or do Bent Over Rows / Band or TRX Rows *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)
- Chair/Step/Stool Sprinter’s Step-Ups w. Hip & Elbow Drive ( 3 Sets Each Side): *Start with RT foot on step, slight forward lean (Sprinter Position) with LT Arm Forward *Explode into Chair/Step/Stool > Drive LT Knee & RT Arm Up > Switch sides after 20s *Modify with Smaller Step and without Knee Drive *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: 3 Yard Lateral Shuffle or Cardio of Choice To Get Into Orange Zone: 20s x 10s x 6 Sets
*Stay Low in Athletic Position *Cue to keep Chest up & Lower from Core *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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