Warm-up prior to workout.
WOD: Alternate the following 5 Station Primary Strength Movements (PSM) two at a time for 30s with 10s Rest for 4 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*
If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at the bottom > Click on LIVE > select Class Time and we will be able to see your Heart Rate, Workout Intensity and Calories expended.
Station 1:
- KB/DB/MB Sumo Deadlift High Pull: https://www.youtube.com/watch?v=V0qNjLHV3_c *Start with Feet wider than Shoulder Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *LOCK Shoulder Blades Back & Down *Weight starts on Ground > High Hinge of Hips > Drive into Ground with Ankles, Knees & Hips > Bring Weight Up Leading with Elbows (Not an Upper Body Movement – Most of Force is generated by Legs) > Squeeze Butt at Top of Movement > Bring Weight Down in controlled manner – 2 Step Process: Arms first, then Hinge *Focus on Hinge, Not Squat *Modify with Bridges for those with Back Issues *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
- Half Kneeling DB/KB/MB Shoulder Press (15s Each Side): *Start in Half-Kneeling Position (On 1 Knee) *Press DB Overhead *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
Station 2:
- DB/KB/SB/MB Good Mornings: *Feet Hip Width *Keep object close to body *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Butt at top – Hold 2s *Keep Core Tight *Squeeze Shoulder Blades entire time *Hinge from Hip *Modify with bridge *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
B. DB/KB/MB Floor Chest Press: *Laying on Back *Pack Shoulders Back & Down *Arch Back *Hands Below Chest *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
Station 3:
- DB/KB/MB Bulgarian Split Squats (15s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Place back foot on elevated surface *Squeeze Shoulder Blades *Modify by holding onto something as needed *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
B. DB/MB Seated Band Rows: *Sit tall with lengthened spine *Relax shoulders *Squeeze Shoulder Blades at end range *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Modify with dumbbells – keep hands low *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)
Station 4:
- Body Weight Squats with Miniband Around Knees: *Feet Shoulder Width *Toes Out *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Butt at Top *Squeeze Shoulder Blades entire time *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
- DB/MB/KB Reverse Wood Chops with Pivot (15s Each Side): *DB Starts outside Hip > Rotate to Above Opp. Shoulder *Feet Shoulder Width *Hinge Hips & Squat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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
Station 5:
- Jump Squats: *Start & End with Arms Overhead *Body Position should be Vertical *Hinge & Drop Into Squat *Get Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Maintain Shin Angle *Modify without Jump *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
- Standing DB Biceps Curls: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Elbows at Sides *Squeeze Butt *Get Full ROM *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: Coach Picks Cardio for 3 Minutes – get uncomfortable in Orange Zone
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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