Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform each Tabata Combo for 20s each with 10s Rest for 6 Sets.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after each Completing all 12 Sets*
Tabata #1:
- 3 Yard Lateral Cone Drill w. Down-Ups: *Athletic Position *Shuffle & Drop to the ground at each Station *Hands below Chest *Hinge from Hips *Relax Heels *Modify Down-Up as needed for lack of Space or Skill/Injury *Keep Belly in for added Stability – Breathe rhythmically
- KB/DB/Heavy Object Goblet Squats: https://youtu.be/7ALOgcjlwz8 *Squeeze Shoulder Blades *Get Low *Hold 2s at Bottom *Hinge from Hips *Keep Belly in for added Stability *Modify without load *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
Tabata #2
- DB/KB/SB/Weighted Object Bent Over Rows: *Hinge from Hips *Keep Hands Low *Modify with Band/TRX Rows *Draw belly in toward spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/KB/SB/Weighted Forward Lunges: *Only add extra load as tolerated *Bigger step is easier on the knees *Modify without load, smaller step as needed *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 thers movements)
Tabata #3:
- Supine Swiss Ball DB 1 Arm Press (3 Sets Each Side): *Arch Back to PACK Shoulders *Hands Low *Modify without ball *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
- Prisoner Split Squat Jumps (3 Sets Each): *Bigger the Step, easier on Knees *Squeeze Shoulder Blades *Arms Straight Out to Sides is easier *Modify without Jump *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
Tabata Finisher: Sprints
20s x 20s x 4 Sets
Phase 3: Core/Mobility/Strength – Perform the following Exercises for 30s each with a 5s Transition for 2 Sets.
*Set Gym Boss or Interval App to: 30s Work, 5s Rest, 6 Sets*
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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