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 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**
- KB/DB/Weighted Object Kneeling Bent Over Wide Rows (Palms facing body): *Knees wide for stability *Hinge forward *Make it tough for 20s (Goal 10 Reps) *Elbows out *Butt Out *Hands below chest *Back Flat *Lift Collar Bones 1” *Hold 1s *Squeeze Shoulder Blades *Modification: Standing Band Rows; Suspension Trainer 1 Arm 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)
- Lateral Jump Squat Thrust (Burpee without touching Chest to Ground): *Perform Squat Thrust (Avoid Dropping Hips) > Jump Laterally Over Line or Step Over *Lift Collar Bones 1” *Relax Heels *Modify with Step instead of Jump *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
- Stationary Forward-Backwards Lunge w. SB/MB/Heavy Object Rotation (3 Sets Each Side): *Rotate Weight over Front Knee *Lift Collar Bones 1” *Rotate from Core *Slight Forward Lean *If using Sandbags- only small, lighter ones unless very advanced *Modification: Stop in Middle to make easier & Remove Weight until they get Balance & Skill of Movement *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 Stability Ball One Arm Press (3 Sets Each Side): *Make it tough for 20s (Goal 10 Reps) *Head & Shoulders on Ball *Elbows In *Lift Collar Bones 1” *Pack Shoulders – Arch Back to lock Shoulders Back & Down *Modification: Lie on Bench or Ground *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 Commando FWD-Back Crawl: *Feet on Gliders – Crawl on Elbows *Straight Legs *Lift Collar Bones 1” *Modify with Beast Walk *Breathe rhythmically
- TRX/Chair/Step One Leg Squats (3 Sets Each Side): *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hip *Maintain Shin Angle *Try to touch Butt to ground based upon mechanics *Start with Feet Together *Hold TRX with both Hands, Elbows Bent, but hold lightly, more as needed – Stand Vertical *Modify with 2 Legged Squats, or Hold onto something *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 Cone Forward-Backwards Liners: 20s Work: 20s Rest- 6 Sets Each;
*When Backpedaling, Lead with Hips to not fall *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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