Warm-up prior to workout
WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 5 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 15s Transition Time after Completing each Round, 5 Rounds*
**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**
- Weighted Forward-Back Lunges (15s Each Side): *Stop in the Center to make easier *Modify without Weight *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
- Push-Ups w. MB/Foam Roll (Alt. Sides w. Each Push-Up): *Roll Ball or Roll to each Side *Elbows In *Lift Collar Bones 1″ *Pack Shoulders *Squeeze Butt *Modify 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
- Weighted Lateral Lunge w. Single Leg Balance (15s Each Side): *Only need 1 Weight in Hand Opposite of Lunge *Step out to Side > Hinge from Hip & Squat as Low as possible > Push Back to Center > Balance on 1 Leg > Step Back into Lunge > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
- Pull-Ups, Hang or Weighted Rows: *Lift Collar Bones 1” *Modify with Band or TRX Rows *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)
- KB/DB Suitcase Squats (15s per Side): *Hold weight with 1 Hand on Inside of Legs – Keep close to Body *Engage Lats *Hinge from Hip & Squat as Low as possible, limiting Forward Bend at Waist *Lift Collar Bones 1” *Squeeze Shoulder Blades entire time *Maintain Shin Angle *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
- Weighted Underhand Low to High Chop (Reverse Slam): *Start with Feet Shoulder Width *Start with MB in Hands with Arms Extended between Legs > High Hinge of Hips > Bring MB back through Legs with Straight Arms > Explode from Ankles, Knees & Hips > Bring MB Overhead > Repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Lock Shoulder Blades Back & Down *Focus on Hinge not Squat *Squeeze Butt *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: Speed Skater Tabata:
*Move Right to Left as Quick as possible while also working on Distance *Stay Low *Push into the Ground – POWER! *Keep Belly in for added Stability – Breathe rhythmically
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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