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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 4 Exercises for 6 Reps each in the 2 Circuits for 90s. Set your Gymboss/Timer for every 90s to Restart & Repeat. If you are getting too much Rest, do 7 or more Reps. If you are not getting enough Rest do 5 Reps. Complete 6 Sets of 90s each (9 Min/Station).
*Set Gym Boss or Interval App to: 90s Work, 0s Rest, 6 Sets, 30s 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 an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
Circuit #1:
- 6 Push Ups (Mix up variety): *Lift Collar Bones 1″ *Keep Hands Below Chest *Modify with Kneeling Push-Up or Push-Up Jack Knife (Tuck) or just Tuck – Can also play with Elevation of Feet on Mats or Steps *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
- 6 Prisoner Squat Jumps: *Interlace Fingers behind Head *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips > Squat *Avoid moving Shin forward *Modify without Jumps *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
- 6 DB/KB/SB Bent Over Rows or TRX Rows or Pull-Ups: *Hinge Hips Back *Back Flat *Lift Collar Bones 1” *Squeeze Shoulder Blades *Make it a tough 6 Reps *Elbows In *Keep Hands Low *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- 6 DB/KB/SB Romanian Deadlift (Straight Leg Deadlift): *Keep Head Back & Eyes straight ahead *Lift Collar Bones 1” *Shoulders Back & Down *This is not a Squat but a focus on Hinging way back *Hands should go about Knee height for most people *Make it a tough 6 Reps *Modify with Bridges *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
After Circuit #1: 1 Min Cardio (Jacks, Liners, etc)
30s Rest
Circuit #2:
- 6 KB/DB/Weighted Object Sumo Deadlift High Pull: *Feet Wider than 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
- 6 Weighted Object Standing Squat Press: *Start in solid foundation, with soft knees > hinge > squat & drive weight up *Engage core *Hold dumbbell by handles with both hands or medicine ball at chest height, press overhead and lower back to chest *Pack shoulders! *Modify for those with shoulder issues with squats or push up hold *Increase intensity by increasing speed and weight of ball/SB. *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way up with Squat
- 6 Crab Walks (6 Each Arm & Leg Combos): *Butt 1” off Ground *Lift Collar Bones 1” *Squeeze Shoulder Blades *Opp. Arm & Leg *Keep Belly in for added Stability – Breathe rhythmically
- 6 Split Squat Jump Squats (6 Each Leg): *Keep Head Back & Eyes straight ahead *Use Arms to help Explode up *Squeeze Butt *Modify without Jumps *Lift Collar Bones 1” *Avoid Shin moving forward *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
After Circuit #2: 1 Min Cardio (Jacks, Liners, etc)
30s Rest
Group Finisher: Ice Skater – Apollo Ono’s: 20s x 10s x 4 Sets
*Perform a Lateral Hop from Right to Left *Modify with In-In-Out-Out
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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I’d love to help you achieve your best self!
For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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