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*
- MB/DB/KB/Heavy Object Squat Press: *Hinge from Hip & Squat *Challenge with Heavy weight as tolerated *Modify: Avoid overhead press for those with shoulder issues *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/MB/Heavy Object Prone Stability Ball Bent Over Rows (Renegade Row If No Stability Ball): *Walk as far forward as possible over stability ball so feet still touch the ground *Wide feet *Lift Collar Bones 1” *Squeeze Shoulder Blades at end ROM of Row *Relax Upper Traps *Modify on Knees with Renegade Rows or go Wider Feet & Lighter Weight *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)
- KB/DB/MB/SB/Weighted Object Deadlift: *If lacking heavy weight, perform with 1 arm at a time for added challenge *Weight starts on ground > High Hinge of Hips > Drive into ground with Ankles, Knees & Hips *Keep Arms Straight *Squeeze Butt at Top > Control Weight Down *Focus on Hinge, Not Squat *Modify: Bridges for those with Back Issues *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
- Spiderman Push-Ups: *Bring knee to same side elbow during lowering phase of push-up *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Elbows In *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
- Band Biceps Curls w. Backward Lunges: *If lacking a band perform DB Biceps Curls with Back Lunges *With each Backward Lunge perform a Biceps Curls *Move from Center *Draw the belly in toward the spine the whole time. *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
- Chair/Step/Bosu Ball/Disc Squat w. Side Step: *Increase Intensity with Faster Speed, Higher Step, or add Weight *Stay in Squat Position throughout > Move to Right & Left keeping one Foot on the Chair/Step *Move Laterally from Center of Gravity *Hinge from Hip *Eyes Forward *Back Flat *Stepping Heel doesn’t hit ground *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Agility Work: T Drill: 20s x 10s x 6 Sets
*Run Forward & Back while staying Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Belly in for added Stability – 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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