Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Station Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets*
Station 1:
- SB/KB/DB Bent Over Rows/Squat Thrust: *Perform Bent Over Row > Follow with Squat Thrust (Push-Up Hold Position – Very important not to Drop Hips) > Repeat *Lift Collar Bones 1” *Squeeze Shoulder Blades & Hold for 2s at End of Row *Low Hands *Hinge from Hip *Flat Back *Educate Campers to lift Chest & Stick Butt out prior to picking up weight *Slower is better to reduce the likelihood of injury *Draw belly in toward spine the whole time. Inhale on the PULL and Inhale on the way down (opposite of others movements) and exhale with with Kegel contraction (engage bladder) on the way up.
- Run in Place: Wide Feet > Narrow Feet > Repeat *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Lateral Band Walk Squat (15s Each Direction): *Start with Narrow Stance, Band around Ankles *Step to Left with Left Foot > Hinge from Hips & Squat > Bring Arms Up > Come up from Squat & Bring Right Foot to Left > Repeat for 15s & Switch to the other side *Increase speed with good form *Get as deep as possible *Avoid Stepping too Wide so Band doesn’t break *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
- Forward-Back Jumps: *Visualize Jumping Front to Back over a line *Stay Tight *Toes Up – Relax Heels *Modify with Forward 2 – Back 2 *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
- Glider In & Out Push-Ups: *Hands are on Gliders *During the descent of Push-Up, Hands go out (no more than Shoulder width) & as you go up, Hands go in *Lift Collar Bones 1” *Elbows In *Modify on Knees *Keep Belly in for added Stability *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Nordic Track w. Gliders: *Opp. Arm & Leg *Modify without Gliders *Keep Belly in for added Stability – Breathe rhythmically
Station 4:
- MB/DB/KB Straight Arm Raise w. Squats: *Raise Weight to Chest Height at the same time as descent of Squat *Hinge from Hips *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
- Wide Mtn. Climbers: *Push~Up Position (preferably on Fists) with Wide Feet *Knees barely off the ground *Modify with Standing *Keep Belly in for added Stability – Breathe rhythmically
Station 5:
- KB/DB/MB/SB Forward Lunges: *Hold weights in Hands to increase intensity as tolerated *Stay Tight *Lift Collar Bones 1” *Squeeze Shoulder Blades *Bigger the step easier it is on the Knees *Modification: Backward Lunges *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
- Shadow Boxing: *Move from Core *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Run in Place w. 180 Degree Rotation: 20s x 10s x 4-6 Sets
*Switch every 3-5s – Don’t go in a Circle *Avoid Jumping for those who shouldn’t Jump *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
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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Brien
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