Warm-up prior to workout
WOD: Perform each Tabata Combo for 20s each with 10s Rest for 16 Sets.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 16 Sets, 30s Transition Time after each Completing all 12 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**
Tabata #1:
- 3 Yard Lateral Cone Drill w. Down-Ups: *Athletic Position *Shuffle & Drop to the Ground at each Station *Hands Below Chest *Hinge from Hips *Relax Heels *Modify Down-Up as needed for lack of Space or Skill/Injury *Keep Belly in for added Stability – Breathe rhythmically
- KB/DB/Heavy Object Goblet Squats (With Mini Band): https://youtu.be/7ALOgcjlwz8 *Squeeze Shoulder Blades *Get Low *Hold 2s at Bottom *Hinge from Hips *Keep Belly in for added Stability *Modify without Load *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
Tabata #2
- DB/Weighted Object Alternating Renegade Rows: *Perform Row with Right Arm > Back to Plank > Row with Left Arm > Back to Plank > Repeat *Lift Collar Bones 1” *Low Hands *Squeeze Shoulder Blades at End ROM of Row *Relax Upper Traps *Modify with Elevated Surface or on Knees or go wider Feet & Bent Over Rows / Band or TRX Rows *Draw 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/SB/Weighted Forward Lunges: *Only Add Extra Load as tolerated *Bigger Step is Easier on the Knees *Modify without Load, Smaller Step as needed *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 thers movements)
Tabata #3:
- Supine Swiss Ball DB 1 Arm Press (4 Sets Each Side): *Arch Back to PACK Shoulders *Hands Low *Modify without Ball *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
- Prisoner Split Squat Jumps (4 Sets Each): *Bigger the Step, Easier on Knees *Squeeze Shoulder Blades *Arms Straight Out to Sides is easier *Modify without Jump *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
Tabata Finisher:
Sprints!
20s x 20s x 6-8 Sets
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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