Warm-up prior to workout
WOD: Complete the following 2 Circuits for 4 Rounds – 40s Work, 10s Rest.
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
Circuit 1:
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, 0s Transition Time after Completing each Round* 30s Transition Time after Completion of all 16 sets
- Square Drill Or Cardio of Choice: *Relax Heels *Chest Up *Hinge from Hips As You GoBackward *Modify by Running in Place *Breathe rhythmically
- TRX/DB/Band T & Biceps Curls (20s Each): *Start & End with Straight Arms with T *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
- MB/DB/KB/Weighted Object Swings / Underhand Swings: *Start with Feet Shoulder Width *Lift Collar Bones 1” *Lock Shoulder Blades Back & Down *Start with weight in Front of Chest with Arms Straight > High Hinge of Hips > Swing Weight through Legs with Straight Arms > Exploding from Ankles, Knees & Hips > Repeat *Focus on Hinge not Squat *Squeeze Butt at Top of Movement *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
- Hand Floor Jackknife with Jacks (Use Gliders if Possible): *Push-Up Hold Position on Fists or Hands *Knee tuck > Hip AB > AD > Repeat *Prevent Hips from going Up & Down *Modify with Reverse Plank or Elevate Hands *Keep Belly in for added Stability – Breathe rhythmically
Circuit 2:
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, 0s Transition after each Round*
- Lateral Shuffle w. 2 Weighted Objects: *Place weighted objects about 2.5 yards apart – Pick up & switch weights each Shuffle to add complexity and to get Low *Relax Heels *Hinge from Hip *Chest Up *Keep Belly in for added Stability – Breathe rhythmically
- Stability Ball MB/DB/KB/Weighted Object Chest Pullovers: *Bridge with Head & Shoulders on the Ball *Straight Arms *Elbows In *https://www.youtube.com/watch?v=5YStMv6m2g8 *Modify with Rows *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
- Half Kneeling DB/KB/MB/Weighted Object Reverse Wood Chop (20s Each Side): *On 1 Knee *Lift Collar bones 1” *Movement is Opposite Shoulder to Opposite Hip *https://www.youtube.com/watch?v=2lpkNhQR_Aw *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)
- DB/KB/MB/Weighted Object Windmill (20s Each Side): https://www.youtube.com/watch?v=5nxnogyKVnE *Feet Shoulder Width > Shift Feet 45 Degree Angle *Lift Collar Bones 1” *Keep Head Back & Eyes on KB *Hinge from Hips *Work on increasing ROM as tolerated *Modify with Side Bend *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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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