Warm-up prior to workout
WOD: Perform Cardio & Strength for 30s and 10s Transition Time with 30s Rest after each Round (if you need to Rest, you can do so on your own time). 4 Rounds Total. Focus on Breathing & Modify as needed.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets,30s Transition Time after Completing all 10 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**
- Walk/Jog/Sprint/Crawl/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
- DB Hang Clean: The Dumbbell Clean – YouTube *Hinge from Hips > Triple Ext of Ankles, Knees and Hips on Upward Movement > Aggressive Shrug & Explode Up> While Shruggling > Drop Down and Bring Weight Up *Knee Tracking *Lift Collar Bones 1” *Squeeze Shoulder Blades *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
3. Walk/Jog/Sprint/Crawl/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically - Push-Ups: *Any Variation – Preferably on Fists *Stay Tight *Lift Collar Bones 1” *Low Hands *Corkscrew Elbows In *Modify on Knees or with Plank Hold *Perform on Raised Surface to make easier *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
- Walk/Jog/Sprint/Crawl/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
- DB Renegade Rows (Alt. Sides): *Flat Back *Hips Back when Bending Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades & Hold 2s *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)
- Walk/Jog/Sprint/Crawl/Dynamic Step-Ups (15s Each Side if performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
- Weighted Overhead Lunges (15s Leading w. Each Foot) https://www.youtube.com/watch?v=O908b61bj9M: *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips *Slight Forward Lean *Keep Belly in for added Stability – Breathe rhythmically
- Walk/Jog/Sprint/Crawl/Dynamic Step-Ups (15s Each Side if Performing Step-Ups): *Lead with Right Foot for 15s & Repeat with Left – Up-Up-Down-Down *Add MB/SB if tolerated *Modify with Various Step Heights *Keep Belly in for added Stability – Breathe rhythmically
10. DB/Weighted Split Squats (15s per side) *Lift Collar Bones 1” *Relax Shoulders & Neck *Modify with Baby Crawl *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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