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Coach Brien Shamp’s Livestream Monday 5 Station Rotation 11/16/20

Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts

WOD: Perform the following 5 Station Primary Strength Movements (PSM) for 30s followed by 30s Active Core/Cardio Movements (ACM) 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 all 8 Sets*

**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**

*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.

PSM (30s x 4 Sets)

  1. DB Renegade Row  (RT)> Push Up Jack Knife > Row: (LT) > Repeat *Start in Push~Up Position with Hands on DB’s & Wide Feet > Row with RT Arm > Push~Up Jack Knife > Row with LT Arm > Push~Up Jack Knife > Repeat *Lift Collar Bones 1” *Modify with Kneeling Push~Ups/Row or Bent Over Rows *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
  2. Alternating Forward Lunge w. Weighted Object Rotation: *Perform Rotation at the same time as Lunging Forwards *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Move from Center (Navel) *Squeeze Butt when coming up from Lunges *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. TRX//DB/Band Rows w. Supination/Pronation: *Start with Palms Down, Finish with Hands Up *Keep Head Back & Eyes on Anchor *Lift Collar Bones 1” *Toes Up *Legs Straight *Squeeze Shoulder Blades at End ROM *Keep Wrist Straight *Elbows only need to go to Torso *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
  4. MB/KB/DB/Weighted Object Thruster (Squat with Shoulder Press): *Go Heavy with weight if tolerated *Get Low with Squat *Hinge from Hip and Squat *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
  5. MB/KB/DB/Weighted Object Wide Romanian Deadlift (Straight Leg Deadlift): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack Shoulders *This is not a Squat but a focus on Hinging Back *Hands should go to about Knee Height for most people *Up Fast-Down Slow *Squeeze Butt at Top *Make it a tough 8-12 Reps *Modify with Bridges for those with Back Issues *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

ACM (30s x 4 Sets):

*Keep Belly in for added Stability – Breathe rhythmically

  1. Forward-Backpedal Jog
  2. High Knee Skips: *Drive foot into ground and try to get as high as possible *Opp elbow & leg
  3. Small Square Drill:*Stay Low *Relax Heels
  4. Seal Jacks: *Start with Feet Hip Width & Arms extended to sides, Shoulder Height > Cross Legs & Arms > Repeat > Alternate Arms & Legs *Keep Arms & Legs Straight *Cue to be on the Ball of Foot, Toes Up, Heels the height of a credit card *Relax Heels
  5. Carioca: *Relax Heels

Group Finisher: Sally Squat Challenge (3:30)

*Perform a Squat Jump every time you hear “Up” *Hold on the way down *Get Low with Squat *Hinge from Hip *Lift Collar Bones 1” *Maintain Shin Angle *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

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 Coaching Program starting Monday!

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​​I’d love to help you achieve your best self!

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Your friend & coach,

Brien

Telephone: 650-654-4604

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