Warm-up prior to workout
WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) 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*
**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**
PSM (30s x 4 Sets):
- Single Arm Neutral Grip DB/KB/Weighted Object Row (15s Each Side): *Place non-working Hand & Leg on Elevated Surface *Hinge Forward from Hips with DB at Side > Pull Elbow Up *Squeeze Shoulder Blade to Spine *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Modify with Neutral Grip, Band Assist or TRX Rows *Goal: 6-10 Reps *Draw belly in towards the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Sandbag/MB/DB/KB/Weighted Object Bear Hug Squats: *Keep Head Back & Eyes Straight *Hinge > Squat *Shin Angle *Lift Collar Bones 1” *Push Chest out into weight & Squeeze Shoulder Blades *Modify without Weight – Use Box to teach Form *Goal: 8-15 Reps *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
- Sandbag/MB/DB/KB/Weighted Object Side Step-Ups (15s/each side): *Right Foot on Step > Down to the Side & Up with Left *Avoid Touching Heel with Left (Keep Weight on Front Leg) > Switch after 15s *Goal: 6-10 Reps *Modify with Various Step Heights *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
- Stability Ball/Elevated Surface Push Ups: *Feet/Knees on Elevated Surface/Ball *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Hands Below Chest *Goal: 6-12 Reps *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 Split Squats w. 1 Arm Press (15s Each Side): *Back Knee touches Ground each time & Explodes Up *Pressing Arm is the same as the Back Knee on Ground *Lift Collar Bones 1” *Elbow In *Modify with Light DB or BW Split Squats – Avoid Overhead Pressing if Shoulder Issues *Goal: 6-10 Reps / Side *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
ACM (30s x 4 Sets): Perform Movements below in a Circuit.
- Cross-Over Mountain Climbers: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Hands Below Chest *Modify with Elevated Hands or Standing *Keep Belly in for added Stability – Breathe rhythmically
- Lateral Shuffle w. Hands Up (1-2 Steps Only): *Think of Defensive Position in Basketball – Arms Extended *Relax Heels *Hinge from Hip *Keep Head Back & Eyes Straight *Keep Belly in for added Stability – Breathe rhythmically
- Forward Speed Skaters: *Move Forward as you Skate Right to Left *Hinge from Hip *Back Flat *Keep Head Back & Eyes Straight *Keep Belly in for added Stability – Breathe rhythmically
- Forward-Forward-Back-Back Footwork Drill Moving Laterally (20s Leading w. Each Foot): *Use a Line & Move Laterally *Relax Heels *Keep Head Back & Eyes Straight *Keep Belly in for added Stability – Breathe rhythmically
- Frog Jumps: *Feet Sumo Width *Toes Out *Knees In Line With 2nd Toes *Hinge from Hips & Squat *Shin Angle *Use Arms to assist with Jump *Start & End with Arms Straight Down to Ground *Modify without Jump *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: 3:00 Minute Jumping Jack – Burpees Combo
Alternate 20 Jumping Jacks & 5 Burpees for 3 Minutes.
*Focus on slow down Breathing *Low Hands Position w. Collar Bones Up while on Stomach *Modify as needed with anything that raises the heart rate as tolerated 🙂
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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