WOW with Coach Jen:
Send-It Saturdays with Coach Jen! This week we have one of my all time favorite exercises. Saturdays normally consist of an obnoxious amount of work capacity, but this week I decided to get back to the basics.
Starting with a nice long warm up, with 4 rounds of swings, squats, push ups and a couple of mobility exercises to open the hips, glutes, and posterior chain.
Seven rounds of high weighted step ups. This ideally will be done with a barbell placed in the back squat position. This requires dynamic stability of the knee, hip, and ankle to carry out the drill correctly. For those overcoming knee injuries or lacking proper knee stability will use a lower box and/or kettlebells for weight. With this we will perform 10 walking lunges with a plate overhead for core engagement to aid with proper pelvic alignment.
If we have a single leg strengthening exercise I tend to stay the course and choose a single arm strengthening exercise. Today we will focus on the upper back with KB single arm rows. Paired with this is a shoulder stabilization and core exercise. It is a knees to chest variation with arms on hip height boxes. You must brace the core and shoulders, then in a controlled manner bring knees to chest and slowly release back down. If done correctly, this takes an immense amount of concentration and stabilization.
Lastly, we can’t end without doing any work capacity! Today we will focus on recovery with 10 rounds of 2 prescribed exercises, with 45 seconds of work and 15 seconds of rest for 10 minutes straight. The first 5 rounds will be of ball slams followed by 5 rounds of TJT. This is a mentally tough effort because you will not recover and must keep digging to find a steady pace to work at, no matter how difficult it seems to maintain.
10 x swings
10 x push ups
10 x squats
5 x inch worms
10 ea leg swings both directions
10 x Barbell High Step Ups
10 x OH walking lunges
5 ea x single arm row
10 x box knee to chest
10 Rounds: 5 Rounds straight through at each station
45 seconds work: 15 second rest
5 minutes: Pilates Core Workout
Head + chest lift x 10
Head +chest lift with roation x 10 ea direction
Head + chest lift extension pack x 10