Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by 40s of the Secondary Movement (SM) for 40s for 4 Sets each before rotating on to the next station.
*Set Gym Boss or Interval App to: 40s 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**
Station 1:
- DB/KB Split Squats with Elevated Front Foot (20s Each Side): *Hold DB/KB on the Same Side as the Bent Back Knee as tolerated *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure you come all the way up & Squeeze your Butt *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
- Cross-Over Mountain Climbers: *Push~Up Position *Bring Knee to Opp. Side Armpit *Rotate from core *Collar Bones up 1” *Stay Low *Keep Belly in for added Stability – Breathe rhythmically
Station 2:
- Yoga (Hindu) Push-Ups: *Fists/Hands under Shoulders *Start is the same as Dive Bomber but end of the movement goes straight back like a Downward Dog *Lift Collar Bones 1” *Turn Elbows In *Modify with Kneeling Push-Ups *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
- Seal Jacks: *Start with Feet Hip Width & Arms Extended out to Sides of Body – Shoulder Height > Cross Legs & Arms > Repeat > Switch Arms & Legs each time *Keep Arms & Legs Straight *Squeeze Shoulder Blades *Low Hands *Cue to be on the Ball of the Foot, Toes Up, Relaxed Heels *Keep Belly in for added Stability – Breathe rhythmically
Station 3:
- DB/KB/TRX/Band 1 Arm Rows (20s Each Arm): *Squeeze Shoulder Blades at End ROM *Modify with 2 Arm Rows *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)
- Commando Crawl: *Start in plank *Lift Collar Bones 1”*Crawl with opp. Arm & leg *Glide Head Back *Modify with Crawl on Knees *Draw the belly in toward the spine the whole time. Inhale on the forward glide and exhale, with Kegel contraction (engage bladder) on the way back.
Station 4:
- Backwards Lunges w. 1 Arm Press (20s Leading w. Each Foot & Arm): Opp. arm & leg movement *Move from Center *Lift Collar Bones 1” *Keep Arms Straight *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
- Whacky Jacks *Bring elbow to same side thigh *Squeeze obliques *Relax heels *Speed with good form *Lock shoulders back & down *Keep legs straight *Breathe
Station 5:
- DB/MB/Plate/KB Romanian Deadlift (Straight Leg Deadlift): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulders Blades *Hinge, Not a Squat *Hands to Knee Height for most people *Make it a tough for approx. 8-10 Reps *Modify for folks with Back Issues with Bridges- make sure you announce this *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
- Short Distance Right – Left Carioca:*Athletic Position – Stay Low *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Jump Squats: 20s x 10s x 6 Sets
*Feet Hip Width *Hinge & Lower into Squat *Start & End with Arms Overhead *Maintain Shin Angle *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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