Warm-up prior to workout.
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed the Active Rest Movements (ARM) for 30s with 10s Rest for 4 Sets each before Rotating to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition after Completing all 8 Sets*
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.
PM (30s x 4 Sets):
- KB/MB/DB/Weighted Object Wide Good Mornings: *Wide Feet *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack the Shoulders *Hold weight at chest height *Hinge *Make it a Tough 8-12 Reps *Modify with Bridges *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
- KB/MB/DB/Weighted Object Squat & Press *Mini band around knees: *Feet shoulder width *Go Heavy with Weight if tolerated *Get Low with Squat *Hinge from Hip *Lift Collar Bones 1″ *Modify without Press *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
- SB/KB/DB/MB Bent Over Rows/Squat Thrust: *25-45 lbs *Stay down the whole time: Row > Plank > Row > Plank *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip – High Hips, not a Squat *Keep Hands lower than Chest to Relax Shoulders *Squeeze Shoulder Blades at End ROM *Avoid drop in Hips with Thrust (that can cause Back Pain easily) *Modify with Bent Over Row Only or Basic Band Row – Avoid Bent Over Position with those who have trouble with Hinge/Back Pain *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)
- TRX/Ball/Gliders JackKnife Push-Ups *Elbows In, Collar Bones Up, Shoulders Back & Down *Start on your Stomach with your feet on TRX/Ball or Gliders *Perform a tuck as while performing a push-up *Modify with Push-Up on Knees *Keep Belly in for added Stability – Breathe rhythmically
- SB/KB/DB/MB Chair/Stool/Bosu Side Step-Ups with Knee Drive (20s Each Foot): *Keep Lead Foot on the Step – Avoid touching the Trail Leg Heel to the Ground *Add MB/KB/SB or Step Height to make more difficult *Modify without weight or knee drive *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
ARM (30s x 4 Sets):
- Liners: *Keep Belly in for added Stability – Breathe rhythmically
- Butt Kicks w. Weight Shift Side to Side – Stationary: *Slight Forward Lean *Keep Belly in for added Stability – Breathe rhythmically
- Squat Jacks: *Start with Feet Together > Hinge > Squat > Hands should Touch at top with Arms Straight *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
- Stationary High Knee Cross-Over Skips: *Toes Up with Landing *Opp. Arm & Leg *Explode Feet into Ground *Keep Belly in for added Stability – Breathe rhythmically
- Tony Robbins Dance Club Jumps: *Reach Arms Up as high as you can while Jumping Up & Down – Work on Incantations at the same time – say a word that Motivates you while Jumping Up *Feet Hip Width *Land on Balls of the Foot – Toes Up *Modify without Jumps *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Speed Skaters: 20s x 10s x 6 Sets
*Hop from Foot to Foot Laterally *Stay Low *Flat Back *Work on Speed *Modify with In-In-Out-Out
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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