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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 Body Weight Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 32 Sets, 10s 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 more8 as tolerated**
- Overhead or Prisoner Squats: *Feet Shoulder Width – Feel 10pts *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge with Hips *Place Fingers just below Ear at the Base of the Jaw *Squeeze Shoulder Blades *Modify Hand Position for those with Shoulder Issues *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
- Monkey Push~Ups: *Lift Collar Bones 1” *Corkscrew Elbows In *Relax Head *Lift Knees & Hips to go into Downdog Position – On Tippy Toes *Modify with Kneeling Push~Ups *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
- Long Jump Squats: *Feet Hip Width – Feel 10pts *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start & End with Arms Overhead *Hinge with Hips *Modify with Squat Hold or Monster Walk *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
- Pull Station: Pull~Ups, Band Rows, TRX Rows, DB Rows: *Lift Collar Bones 1” *Avoid Pull~Ups for those with Shoulder/Postural issues *Modify for Shoulder Issues – Avoid Overhead *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)
- Side Lunge (15s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge at Lead Hip *Get as Low as possible with Lead Glute without Bending from the Waist *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 (15s Leading w. Each Elbow): *Cue: Hand > Hand > Elbow > Elbow *Place Hands Low to avoid Stress to Shoulder *Lift Collar Bones 1″ *Widen Feet as needed – Goal is not to Rock *Modify on Knees or with TRX *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
Finisher: Jumping Jacks- Squat Thrust (No Push~Up): 20s x 10s x 6 Sets
*Perform Jumping Jack > Push-Up Position > Repeat *Lift Collar Bones 1” *Corkscrew Elbows In *Keep Head Back *Avoid Arching Low Back *Modify by getting up anyway possible *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
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 Mind & Body Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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