Warm-up prior to workout
WOD: Perform the following 5 Station Primary Movements (PM) for 40s and follow with Active Rest Movements (ARM) for 40s for 3 Sets at each Station. Rotate to the next Station when all 3 Sets are Complete. Transition Time is 10s between PM & ARM so move quickly!
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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**
PM (40s x 3 Sets):
- MB/DB/KB/Weighted Object Step-Ups (20s Each Side): *Barely Touch Back Foot so all Weight is on Front Foot on Step *Explode into Step > Down Slow & Controlled *Modify with no added 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 Renegade Row > Push-Up (Alt. Sides): *Perform Row with Right Arm > Push~Up > Row with Left Arm > Push~Up > Repeat *Lift Collar Bones 1” *Low Hands *Squeeze Shoulder Blades at End ROM of Row *Relax Upper Traps *Modify with Elevated Surface or on Knees or go wider Feet & Bent Over Rows / Band or TRX Rows *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)
- KB/DB/SB/MB/Weighted Object Bulgarian Straight Leg Deadlifts (20s per side): *Feet Hip Width *Back foot elevated *Hinge from Hip *Keep Back Flat (Feel Stretch in Hamstrings) *Lift Collar Bones 1” *Modify for those with Back Issues: Bridges/1 Leg Bridges *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
- KB/DB/SB/MB/Weighted Object Staggered Squats (20s Each Side): *Feet Shoulder Width *One Foot Forward, One Foot Back (Toes in line with Heel of other Foot) *Hinge from Hips & Go As Deep As Possible *Modify by sitting into a Chair & No Added 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
- KB/DB/SB/MB/Weighted Object Crossover Lunge (20s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify with Small Step & No Added Weight *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
ARM (40s x 3 Sets):
- One Foot Lateral Hop (20s Each Leg): *1 Foot Jumping Right to Left *Relax Heels *Breathe rhythmically
- High Knee Run w. Arms Straight: *Touch Knees to Hands *Toes Up *Relax Heels *Breathe rhythmically
- In-In-Out-Out: *Lead with different Foot every 20s *Relax Heels *Breathe rhythmically
- Lateral Butt Kicks: *Attempt to kick your own butt and shift right to left *Breathe rhythmically
- Jumping Jacks: *Breathe rhythmically
Finisher: Squat, Jump & Rotate: 20s x 10s x 6 Sets
*One Foot Forward, One Foot Back *Touch Ground with Squat *Look Straight Ahead *Modify without the Jump *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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Brien
Telephone: (650) 514-6679
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