Warm-up prior to workout
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. Rest for 1 minute after 2nd round.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 14 Sets- Repeat 2x
**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**
- KB/DB/SB/MB Weighted Object Deadlift High Pull: *Feet Shoulder Width *Lift Collar Bones 1” *Lock Shoulder Blades Back & Down *Keep Head Back & Eyes Forward *Weight Starts on Ground if possible – Can Modify by placing Weight on a Step/Mat > High Hinge of Hips > Drive into Ground with Ankles, Knees & Hips > Squeeze Butt at Top > Lead with Elbows > Repeat *Focus on Hinge, Not Squat *Modify with Bridges for those with Back Issues *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
- Run/Jog/Fast Walk: *Heel / Toe Push Off *Breathe rhythmically
- Jump Squat: *Feet Hip Width *Knees Track over 2nd Toes *Start & End with Arms Overhead *Hinge from Hips & Lower into Squats *Soft Landing *Modify without Jump – Do a Squat Hold *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
- Ball Push-Ups (Use Chair as needed): *Feet on Swiss Ball/Chair *Connect Hands/Fists to ground *Lift Collar Bones 1” *Elbows Corkscrewed In *Keep Hands Below Chest *Avoid letting Hips drop *Modify without Push-Up & Adjust Feet on Ball – Use DBs for Wrists *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
- Walking Runner’s Lunges: *Feet Hip Width *Opp. Arm & Leg *Drive Feet into Ground & Explode Up *Full ROM *Squeeze Butt at the Top *Bigger Step = Easier on Knees *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
- Rows (Any Row you like): *Lift Collar Bones 1” *Relax Shoulders *Lock Shoulders Back & Down *Relaxed Grip *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)
- Dips on Mat/Chair/Step: *Lift Collar Bones 1” *Lock Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt Close to Mat/Step *Avoid going too Low *Squeeze Triceps at the Top *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: Forward/Backward Sprints: 20s x 10s x 4-6 Sets
45 Minute Sessions: Add a Longer Dynamic Warm-Up & Core below and give a Longer Stretching Session at the End.
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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