Warm-up prior to workout
WOD: Perform the following 8 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 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**
- Jump Rope Variation: *Relax Heels *Stay Tall *Keep Hands Low & Arms fairly Straight *Only Fingers should assist with Moving the Rope *Relax Shoulders *Modify without Jump Rope, using with anything that gets your Heart Rate up
- KB/DB/Weighted Object Double Front Loaded Squats: https://www.youtube.com/watch?v=yv1Nygxx7rk *Feet Shoulder Width *Toes Out for most *Hold Weights in with Bell on Forearms *Elbows In *Hinge from Hip & Squat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Get to 90 Degrees if possible – Elbows to Knees *Modification: Avoid Load > BW *Challenge with Heavy Loads as tolerated *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 your belly in the whole time for a heavy load.
- DB/KB/SB/MB/ Weighted Object Floor Press (Stability Ball/Bench if you have one): *Lying Supine > Feet Shoulder Width *Pack Shoulders *Keep Wrists in Neutral Position *Keep Hips Up *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Backward Lunges w. MB/KB/SB/ Weighted Object Rotation: *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight as tolerated with Arms Straight *Hinge from Hips with a Slight Forward Lean > Lunge Back from Center of Gravity (Belly Button Area) > Rotate MB/SB over Front Knee if tolerated – This is a challenge to Balance & Stability *Faster the Swing of MB or SB the more Intense the Movement *Foundation is to work on Back Lunge before moving on *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- DB/KB/SB/MB/ Weighted Object 3 Point 1 Arm Rows (EricCressey.com: 3-Point DB Row – YouTube) (4 Sets per Side): *Feet Wide As Needed *Lift Collar Bones 1” *Flat Back *Squeeze Shoulder Blades at End ROM *Keep Hands Below Chest *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/MB/ Weighted Object Chair/Step Step-Ups (4 Sets w. Each Foot) *Keep Foot on chair for each Set *Hold weight any way you desire *Make sure the entire Foot is on the Step – especially Little Toes & Outer Foot *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modification: *Increase or Decrease Intensity with Step Height *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Finisher: Burpees to Roxanne Song or Just Burpees for 3 Min (3:10)
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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Brien
Telephone: (650) 514-6679
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