Warm-up with Breathing, Self-Massage and Stretches prior to workout.
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total. Complete all 6 Sets before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
1. Band Rows w. Staggered Squats (3 Sets per Side): *Feet Shoulder Width, Back Heel Elevated *Eyes Forward *Head Back *Lift Collar Bones 1” *Hinge from Hip > Squat to approx 90 Degrees > Explode Up & ROW *Squeeze Butt & Shoulder Blades at Top *Bring Hands below Chest to Relax Shoulders *Advanced – Try Jump Squats – Control Down *Goal is 10-15 Reps with a challenging load *Draw belly in towards the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
2. Glider Push-Up w. Jack Knife Hip AB/AD: *Start on Ground with Hands Lower than or at Chest Height > Knees off Ground > Engage Quads > Push-Up > Tuck Knees toward Chest > Back to Push-Up Hold > Hip AB > Hip AD > Repeat *Lift Collar Bones 1” *Elbows In *Eyes Forward *Head Back *Goal is 10-15 Reps *Modify with Kneeling Push-Ups or Plank with AB/AD *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
3. Squat Hold w. Back Lunges: Squat Hold with Reverse Lunge (Alternate Sides) *Hold MB/SB to Increase Intensity or go Lower *Feet Hip Width *Hinge from Hip & Squat *Move from Core as you Step Back into Lunge *Lift Collar Bones 1” *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
4. MB/DB/KB Underhand Throw/Swing: *Feet Wider than Shoulder Width *Start with Forearms Connected to Torso, Arms Slightly Bent – Do your best to keep Forearms Connected & Arms Bent & Hinge from the Hips (NOT A SQUAT), Explode on the way up *Arms should not go above Chest *Finish with Squeeze of Butt *Key is to get Triple Ext. from Ankles/Knees/Hips *Arms Straight *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
5. KB/DB Split Squats w. Biceps Curls (3 Sets Each Side): Hold ONLY 1 KB/DB on Side of Trailing Leg *Lift Collar Bones 1” *Eyes Forward *Head Back *Goal is 10-15 Reps with a Challenging Load *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
6. Supine Stability Ball DB/KB/Weighted Object Triceps Extensions (aka Skull Crushers) w. Bridge Hold: *Head & Shoulders on Ball *Hips High in Bridge *Lift Collar Bones 1” *Elbows In *Bring Weight to Forehead *Keep Head Back *Extend fully to Feel Triceps *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
Cardio Finisher: Coach’s Choice: 20s x10s x 6 Sets *Goal is to get Heart Rate up into Orange Zone as tolerated
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 Mind & Body Coaching Program starting Monday!
APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview
I’d love to help you achieve your best self!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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