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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 each 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*
**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 an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- KB/DB/MB Weighted Object Split Stance One Arm Row (3 Sets Each Side): *One Foot Forward, One Foot Back – Heels on the Ground *Make it tough for 20s – Goal 10 Rep *Elbows In *Butt Out – Flat Back *Lift Collar Bones 1″ *Squeeze Shoulder Blades – Hold 1s *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Stationary Fwd-Bwd Lunge w. KB/DB/MB Weighted Object Rotation (3 Sets Each Side): *Rotate Weight over Front Knee *Stationary *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate From Core *If using SandBags, only small, lighter ones unless very advanced *Modify by stopping in middle and/or removing Weight until Balance & Skill of Movement Increase *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/MB Weighted Object Stability Ball Incline (Drop Butt) One Arm Press (3 Sets Each Side): *Head & Shoulders on Ball, but Butt Down *Make it tough for 20s (Goal 10 Reps) *Elbows In *Lift Collar Bones 1″ *Arch Back to Lock Shoulders Back & Down *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/Box One Leg Jump Squat (3 Sets Each Side): *Get to 90 degrees as tolerated *Start with Feet Together *Hold TRX with both Hands, Elbows Bent, but hold lightly, more as needed – stand fairly Vertical *If you don’t have a TRX sit into box, step, couch and pop up *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hip & Squat *Modify with One Leg Squat or 2 Legged Squats *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
- Plank Up-Downs (20s per Side): *Start on Elbows in Plank *Lead with RT Hand for 20s > Switch to Left Hand for 20s *Relax Shoulders *Cue: Hand-Hand-Elbow-Elbow *Low Hands *Lift Collar Bones 1″ *Widen Feet as needed – goal is to not Rock *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
- Curtsy Lunges (20s Each Side): https://www.youtube.com/watch?v=MUKzbODTURg *Perform with Control & Focus on Knee Alignment *Connect with Feet on the ground to avoid Knee tracking issues *Adding a Hop can be done for the advanced *Hands on 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
Finisher: Lateral Jump Squat Thrust: *Burpee without Chest touching ground *Perform Squat Thrust (Avoid Dropping Hips) > Jump Laterally over line or step over *Lift Collar Bones 1″ *Relax Heels *Modify with Step instead of Jump *Keep Belly in for added Stability – Breathe rhythmically : 6x20sx10s
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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