Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
On The Minute Challenge Warm-Up (4 Minutes)
**Set Interval App to: 1 min work time, 0s rest, 4 total rounds for Phase 3**
Perform the following 3 Movements for 10 Reps in a Circuit for 4 Rounds. The Goal is to complete the 3 Movements in 1 Minute. Regardless if finished, start from the top on the next Round.
- Bridges – 10: *Feet Hip Width *Knees tracking in line with 2nd Toes *Drive weight of body to Shoulders by digging into ground/ball/roll with Toes or Drive Heels into ground with Toes up *Squeeze Butt at top *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
- Mountain Climbers – 10 Each Side: *Educate here about Core Stability *Modify with Standing for those with Core Imbalances *Keep Belly in for added Stability – Breathe rhythmically
- Body Weight Squats – 10: *Hinge from Hips *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
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 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 an741-741 aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- TRX/Stick/Towel Overhead Squat: *Warm up with Shoulder Rotations Prior *https://www.youtube.com/watch?v=B4xxKR9oR-4 *Start with Arms Overhead & Straight- widen hands to make easier *Lock Shoulders Back & Down *Lift Collar Bones 1” *Hinge at Hips *Get as Low as possible *Keep Arms from going Forward *Imagine holding 100 pounds Overhead – Stay locked with Lats *Work on Mobility *Modify: Raise Heels or Prisoner Squats or Squats with Straight Arm Raises *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/Weighted Object Deadlift High Pull: *Feet Shoulder Width > Toes Out *Ideally deadlift starts and ends on ground each rep but with a DB this will be tough- you can raise the ground to make it easier on your back if using dumbells *Before lifting weight, make sure Shoulders are packed – Teach to respect load *Eyes straight ahead *High Hips – Not a Squat *Flat Back *Maintain Shin Angle *Squeeze butt at end range each Rep *Bring Hands to approximately Shoulder Height *Average weight for females is 25 lbs. *Cue to go Up Fast in 1 count & Down Slow in 2 Counts: Bring weight down first so Arms are Straight (1st count) and then Hinge & Lower Weight (2nd Count) *Modify with Body Weight Squats or Remove High Pull *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
- Band Rows w. Backward Lunge (15s Each Side): *Use DB’s if you don’t have bands or just do the Back Lunges *Perform a row while performing the back lunge *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Back & Down *Move from Center 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 Split Squats (15s Each Side): *Hold KB or DB’s as tolerated in each Hand *Shoulders Back & Down *Squeeze Shoulder Blades *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
- MB Slams/KB/DB/MB/SB/Weighted Object High To Low Chops: *Go as heavy as tolerated – be careful with lifting mechanics *Bring MB overhead with Arms Straight *Use Whole Body to throw MB into ground *Be careful of bouncy balls *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)
- Frog Jumps: *Head Back – Eyes Forward *Feet Shoulder Width *Start with Straight Arms Overhead > Hinge from Hip with slight Squat as Arms Lower > Explode Up & Forward Reaching with Arms to get distance on Jump > Repeat *Modify without 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
- Bear Crawls: *Opp. Arm & Leg *Try to get Foot to Hand to get Stretch *Allow Head to fall *Butt in air *If Hinging in the air correctly, little weight should be on Shoulders *Keep Belly in for added Stability – Breathe rhythmically
No Finisher – Get them to work as hard as possible on the last round!!!
I hope that you get a chance to give this workout a try soon.
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Brien
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