Warm-up prior to workout
WOD: Perform the following 6 Exercises as a Group 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, 30s x 5 Rounds; 30s Transition Time after Completing each Round*
**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**
- DB Renegade Row (RT) > Push Up > Row: (LT) > Repeat: *Start in Push~Up Position with Hands on DB’s & Wide Feet > Row with RT Arm > Push~Up > Row with LT Arm > Push~Up > Repeat *Lift Collar Bones 1” *Modify with Elevation of Hands *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/Weighted Object Alternating Forward Lunge: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Center (Navel) *Squeeze Butt when coming up from Lunges *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
- DB/KB/Weighted Object 1 Arm Press w. Bridge (Floor/Ball) (15s Each Side): *Keep Hips Up in Bridge *Bridge allows a safe way to pack Shoulders for Press *Elbows In *Lift Collar Bones 1″ *Keep Wrists in Neutral Position *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
- KB/DB/SB/MB/Heavy Weighted Object Deadlift: *Preferably use 1 KB or 1 in Each Hand *Keep in mind that a traditional Deadlift is what we generally call a Squat. Deadlift is picking up a “Dead” Object from the Ground with Bent Knees *MOST IMPORTANT CUES: *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips *Flat Back *Down Slow, Up Fast *Modify with Bridges *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
- Seated Triceps Extension: How To: Dumbbell Seated Overhead Tricep Extension – YouTube: **Sit with a tall lengthened spine *Lift Collar Bones 1″ *Extend elbows *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
- KB/DB/SB/MB/Heavy Weighted Object Bulgarian Split Squat (20s Each Leg): *Start with Feet Hip Width *Elevate Back Foot (Only a little) *Drop Back Knee Straight Down *Modify without Elevating Back Knee *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
Finisher: High Knee Run (Red Light- Green Light): 20s x 10s x 4-6 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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Brien
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