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Be Better Monday 5 Station Rotation Workout (10/24/22)

Warm-up prior to workout.

WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movements (ARM) for 30s 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 Time after Completing each Round*

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):

  1. SB/MB/KB/Weighted Object Bear Hug Box Squats – Miniband around knees (15s per side):  *Start with Feet Hip Width, Staggered Stance, Back Foot Elevated *Push knees into band  *Knee in line with 2nd toe *Hold Weight tight to the Body *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Relax Neck *Hinge from Hip & Lower into Squat *Get to 90 degrees based upon Mechanics *Challenge with heavy weight as tolerated *Modify without Weight *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

  2. Staggered Stance DB/KB Bent Over 1 Arm Rows (Switch Feet and Arms Halfway) *Start with Feet Hip Width, Staggered Stance, Back Foot Elevated, Hinge from Hip, Flat Back *Start with Weights on Ground  > Row Squeeze Shoulder Blades at End ROM > Repeat *Lift Collar Bones 1” *Opp arm & leg *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)

  3. MB/DB/KB/Weighted Object Goblet Side Lunges (Alt Each Side): *Lunge to Side & Lower Lead Glute as far as possible *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack the Shoulders *Modify by Removing MB/KB *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

  4. Spiderman Glider Push-Ups: *Use Fists as needed *Feet on Gliders *Glide Knee to Elbow & Lower into Push-Up *Alternate Legs *Lift Collar Bones 1” *Corkscrew Elbows In *Modify without Push-Up *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.  Stability Ball/ Glider Leg Curls: *Start with feet on ball > lift hips into bridge and curl *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

ARM (30s x  Sets):

  1. Lateral Monkey Jumps: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hip *Start in a Low Squat Position with Fingertips on the Floor & Arms hanging like a Monkey > Jump Laterally 2x to Right & 2x to left *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
  1. Red Light – Green Light: High Knee Run > Easy Jog: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Land on Ball of Foot with Toes Up *Drive Arms Back – Arms help the Legs go faster *Keep Belly in for added Stability – Breathe rhythmically
  1. Mountain Climbers: *Keep Hands Low *Corkscrew Elbows *Do your best to not drop Hips *Lift Collar Bones 1” *Drive Legs straight back *Modification: Standing Mountain Climbers *Keep Belly in for added Stability – Breathe rhythmically
  1. Irish Dancers: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Standing > Bring Right Foot to Left Hand & Alternate with Left Foot to Right Hand *Hand & Foot should meet around Mid-Thigh *Do as fast as possible (like a Jumping Leg Cradle or Skipping Leg cCradle) *Keep Belly in for added Stability – Breathe rhythmically
  1. High Knee Skip w. Twist: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Land on Ball of Foot with Toes Up *Move from Core > Knee to Opposite Shoulder *Keep Belly in for added Stability – Breathe rhythmically

Finisher: 3 Minute Boxing

*Breathe rhythmically


Bonus Warm-Up: Phase 3: Core~Mobility Patterns – Perform the following Movements for 40s each in a Circuit with 5s Rest for 2 Sets

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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