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 each Completing all 6 Sets*
- One Leg Couch/Chair Squats (3 Sets Each Leg): *Start with Feet Together *Hinge from Hips *Get Low *Perform as many Reps as possible *Back Flat *Touch & Go with Chair/Box – Don’t get comfortable *Modify Height as needed or just teach 2 Legged Squats to work on Form *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
- Prone Get-Up Starts: *Start on Stomach with Hands Lower than Chest & Elbows In > Stand up and Run/Walk Forward> Backpedal to start > Repeat *Goal is to Stay Low while Running Forward instead of getting up & running *Keep Belly in for added Stability – Breathe rhythmically
- Split Squat w. MB Reverse Wood Chop (3 Sets Each Side): *MB Starts at Hip of Leg Back > Raise MB over Opp Shoulder while Standing Up > Repeat *Hinge from Hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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/SB/Weight Object 1 Arm Row w. Rotation (3 Sets Each – Alternate): *Split Stance (one foot forward- one foot back with back heel elevated) *Lift Collar Bones 1” *Low Hands to Reduce Neck Activation & Strain *Rotate from core *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/SB/MB/Weighted Object Side Lunge (3 Sets Each Side): *Hold KB with Arms Straight, below Groin *Get Low with Hips *Lift Collar Bones 1” *Hinge from Hips & Lower *Modification: No weight for those who need work to on Mobility *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 Push-Up w. Diagonal Tuck: *Start on Stomach (Low Hands) > Push-Up & Glide Knees to Right Elbow > Back to Push-Up > Glide Knees to Left Elbow > Back to Push-Up > Repeat *Lift Collar Bones 1” *Alt. Sides *Corkscrew Elbows In *Modify without Push-Ups or Perform on Elbows and place Elbows on Elevated Surface – Can also do Diagonal Tuck without Gliders *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
TABATA Finisher: 20s x 10s x 6 Sets
Squat > Jump > Rotate (180 degrees) (AKA Rotating Frog Jump) Keep Belly in for added Stability – Breathe rhythmically
*Hinge from Hip (Avoid Shins Moving Forward > Lower Hips > Jump & Rotate in the air 180 Degrees > Repeat *Keep Eyes Forward *Rotate from Core *Arms hang below Groin *Chest Up
I hope that you get a chance to give this workout a try soon.
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Brien
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