Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total.
*Set Gym Boss or Interval App to: 20s 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**
1. Floor DB/KB/MB/SB Press: *Challenge with 1 Arm if you don’t have a Heavy Load to get tired in 20s *Head & Shoulders on Floor *Elbows In *Lift Collar Bones 1” *Lower Back should Arch to overemphasize Lock of Shoulders *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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KB/DB/MB/SB Squats (Hold Weight in both Hands as tolerated- front load to make harder): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Sit as Low as possible *Hinge from Hip & Squat *Modify with 1 KB, Sandbag or No Load at all or Box/Mat/Chair *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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Dips w. Chair/Box/Mat & DB Biceps Curls (Alternate 4 Sets Each): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” Dips: Keep Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt Close to /Chair/Mat/Step *Avoid going to Low *Squeeze Triceps at Top *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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KB/DB/MB/SB Bulgarian Split Squats (Alternate 4 Sets Each): *Focus on Knee Alignment *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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DB/KB/MB/SB Alt. Bent Over Rows: *Challenge with 1 Arm if you don’t have a heavy load to get tired in 20s *Keep Head Back *Flat Back *Lift Collar Bones 1” *Hinge from Hips *Body Set~Up should allow Hands to be at Chest height or Below *Modify with Band or TRX *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)
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Glider Truck Push: *Gliders Under Hands *Hips High (like Bear Crawl) *Modify with Bear Crawl or Baby Crawl or Beast Crawl *Keep Belly in for added Stability – Breathe rhythmically
Group Finisher: Cardio: 20s x 10s x 8 Sets
*Coach picks something that drives Heart Rate up
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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