Warm-up prior to workout
Advanced Warm-Up:
Mobility/Running Drills (5 min): *Perform for each movement for approx. 20s *Stay tall on all drills except Lateral Shuffle *Lift Collar Bones 1” *Breathe rhythmically
Walking Frankenstein’s: *Alt. Sides *Toes Up *Legs Straight
Walking Knee to Chest Hug: *Alt. Sides *Toes Up
Walking Quad Stretch: *Alt. Sides *Start with Feet & Knees Together
Walking Leg Cradle Stretch: *Grab Knee & Foot & Lift as high as possible *Alt. Sides *Start with Feet & Knees Together
March: *Focus on Drive of Foot *Toes Up *Land on Ball of Foot *Goal is Stride Frequency – to increase number of Strides in short distance (small stride length)
High Knee Skip: *Focus on Drive of Foot *Goal is stride frequency- to increase number of strides in short distance (small stride length)
High Knee Run: *Focus on Drive of Foot *Work on Leg Turnover *Goal is Stride Frequency- to increase number of strides in short distance (small stride length)
Lateral Shuffle: *Each Direction *Stay Low *Relax Heels
Carioca: *Each Direction *Relax heels
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Lower Body Circuit (6 Min)
*Perform the 3 Movements in a Circuit for AMRAP (As Many Rounds As Possible)*
**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**
1. Stationary DB/KB/MB Weighted Object Forward Lunge (5 Reps Each Side): *Keep Head Back & Eyes Straight *Lift Collar Bones 1” *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
2. Stationary DB/KB/MB Weighted Object Single Leg Straight Leg Deadlifts (5 Reps Each Side): *Start with Feet together & Right Knee Bent at 90 Degrees > Do 5 Deadlifts with Left Leg > Switch *Keep Head Back & Eyes Straight *Hinge from Hip, bringing Hands toward Knees *Lift Collar Bones 1” *Avoid Rotating Hips *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. Stationary DB/KB/MB Weighted Split Squats (5 Reps each side): *Feet Hip Width *Tuck back hip *Keep Head Back & Eyes Straight *Lift Collar Bones 1” *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
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Upper Body Strength (15 min) *Alternate the following 6 Exercises two at a time for 30s each with 10s Rest for 3 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*
1. DB/KB Seated Alternating Overhead Press: *Sit Tall with Legs Extended *Sit Tall on Sit Bones *Keep Head Back & Eyes Forward *Lift Collar Bones 1”*Modify with Forward Raises *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
2. Seated Band Rows w. Hinge (Use DB’s if no Band but keep Hands Low): *Sit Tall on Sit Bones *Hinge from Hip & Row – Increase Speed to Increase Heart Rate *Flat Back *Keep Hands Low *Lift Collar Bones 1” *Squeeze Shoulder Blades *Draw belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
3. Dips: *Keep Elbows In *Hold & Squeeze at Top of Movement for 1s *Lift Collar Bones 1” *Modify with Triceps Kickbacks *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
4. DB/KB Gorilla Rows: https://www.youtube.com/watch?v=_e1T17mMggo *Sit into Squat & Alternate Rows *Flat Back *Keep Hands Low *Lift Collar Bones 1” *Squeeze Shoulder Blades *Draw belly in towards the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
5. DB/KB Pull Overs on Stability Ball/Ottoman/Couch: *Head & Shoulders on Ball/Ottoman/Couch *Bridge Hips – Squeeze Butt *Pull Straight Arms from over Head to above Chest *Modify with Triceps Extension *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)
6. Push Ups > Stability Ball/ Glider Jack Knife: *Start on Stomach with Hands Below Chest > Perform Push-Up & Glider/Ball Jack Knife (Knee Tuck) > Repeat *Lift Collar Bones 1” *Modify with Kneeling Push-Ups or Jack Knife if Wrist Issues or do Jack Knife on Elevated Surface on Elbows *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
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Group Finisher: Short Distance Liners: 20s x 10s x 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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Your friend & coach,
Brien
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