WOW 1 WORKOUT TUTORIAL

Your Custom Pre-Programmed Interval Timer on Seconds Pro App:

http://www.intervaltimer.com/timers/10032826

I. PRE-WORKOUT

Pre-Workout Visualization

Visualization is a key part of learning how to move. I highly recommend you re-watch the WOW instructional coaching video pre-workout to get your mind ready for the training to come. Film study allows you to get extra mental reps without compromising your recovery. First study my movements on the screen. Then try to visualize them in your head with your eyes closed. If you don’t have time to do it for every move, just focus on the ones you find most challenging.

The Pre-Workout Period is also a good time to hydrate, apply heat, and do some self-massage or extra mobility work if needed.

II. WARMUP: 20 MINUTES

a. Breathing: 10 minutes

Fetal Position- Left @ 2 minutes
Fetal Position- Right @ 2 minutes
Back Position @ 2 minutes
Belly Position @ 2 minutes
Shin Box Position @ 2 minutes

b. Mobility: Crawling- 5 minutes

Kneeling Ball Squeeze Rockbacks @ 2 minutes

Crawling on Knees @ 2 minutes

REST A MINUTE

c. Rhythm, Coordination & Twitch: Boxing Basics- 5 minutes

Hands: Jab & Cross (1-2)- Bodyweight & Band @ 2 minutes (1 minute/side)

Feet: Linear Boxing Footwork- Bodyweight & Mini-Band @ 2 minutes (1 minute/side)

REST A MINUTE

III. WORKOUT- 6-PACK SUPERSETS: 30 MINUTES

6-PACK SUPERSETS IS JUST A SEXY WAY TO SAY KILLER CORE TRAINING, SUCKA!

This workout is designed to:

- Teach you belly-breathing basics
- Build core stability & strength
- Mobilize the shoulders, hips & upper/mid-back (thoracic spine)
- Prep the body for the squat and other rigorous lower body exercises
- Build the bottom of the getup (or ground to stand), the full-body flow of focus

Here’s how it works:

- Each move consists of a single-sided superset, where you do the left side, rest, then do the right side, and rest
- Alternate between 40 seconds of work and 20 seconds of rest for each superset
- Do 2 total supersets for each move before resting a minute and moving on to the next move in the exact order listed:

Box-Breath Side Plank Hold L/R
Shin Box Squat L/R
Dumbbell (DB) 1-Arm Scapular (Scap) Press L/R
Dumbbell (DB) 1-Arm Situp L/R
Dumbbell (DB) 1-Arm Back to Forearm Getup L/R
Dumbbell (DB) 1-Arm Forearm to Hand Getup L/R

IV. FINISHER- Continuous Lunge Progression: 5 minutes

Tall Kneel to Lunge to Stand @ 2.5 minutes/side

V. COOL-DOWN- Breathing & Mobility: 5-10 minutes

Congrats! Your workout is complete. If you’re short on time, just drink 1-2 cups of cold water or a low-calorie electrolyte-enhanced sports drink, grab some post-workout protein, hit the showers, lotion up, and get to work. But if you can spare 5-10 additional minutes to do some dedicated post-workout breath and mobility work you can instantly jump-start the recovery process. It will also lower your heart rate and bring you back to a more calm & focused state so you don’t freak out your co-workers, friends, neighbors, or family.

Use this divine Seated Mobility Flow to shift your autonomic nervous system from a SYMPATHETIC “fight or flight” state to a PARASYMPATHETIC “rest and digest” state. Flow between each of the shapes shown every 1-2 minutes. Use slow and elongated breaths at your own tempo or use the FOCUS 5 BOX BREATH from the warmup: inhale through the nose for 5 seconds, hold your breath for 5 seconds, exhale through your mouth for 5 seconds, then hold your breath for 5 seconds. That’s 1 rep. Repeat for time.

This is also a good time foam roll or massage any sore or tight muscles groups. Focus on the glutes and upper/mid-back for now.