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Be Better Monday 5 Station Fat Loss Rotation Workout 11/28/22

Warm-up prior to workout.

WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s with 10s Rest between for 3 Sets each before rotating to the next Station.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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 (40s x 3 Sets):

  1. KB/DB/SB/Weighted Object Suitcase Squat (20s Each Side): *Use KB’s preferably *Holding Weight in Hand with Thumb around Weight – Perform a Squat *Keep Hips & Shoulders Level *Recruit Opp. Side to Maintain Alignment *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip *Get Low *Challenge with Heavy Load as tolerated Keep Belly in for added Stability *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. KB/DB/SB/Weighted Object Bent Over Rows/Squat Thrust: *Stay down the whole time: Row > Plank > Row > Plank *Hinge from Hip *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Hands lower than Chest to Relax Shoulders *Squeeze Shoulder Blades at end ROM *Avoid Drop in Hips *Modify with Bent Over Row Only or Basic Band Row *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)
  1. Prisoner 3 Way Lunges (Fwd > Side > Back) (20s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Rotate from Core *Keep Arms Straight *Modify with Back Lunges *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. KB/DB/SB/Weighted Object Split Squat Hold Reverse Wood Chop (Alt. Sides with Chop/ 20s per Side): *Feet Hip Width with Back Heel Elevated *This will challenge your Balance *Lift Collar bones 1” *Movement is Opposite Knee to Opposite Shoulder (Low to High) *Rotate from Core & Get Full Rotation *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.

  3. Foam Roll/MB/Ball Push-Up – Alternate Right to Left: *MB Stays in Place *Use harder & bigger MB’s or a small MB that fits into Palm *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *To increase Plyometric activity, go faster *Widen Feet to make easier *Modify with a DB’S or a Step-Riser for Push-Ups for those with Wrist Pain *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 (40s x 3 Sets)

*Relax Heels with all Agility Work *Modify as needed for all Jumping Movements *Breathe rhythmically

  1. Stationary Fast Run: *Drive Elbows *Relax Heels *Run on Ball of Foot

 

  1. Icky Shuffle: RT > RT > LT > LT > RT > RT *Relax Heels

 

  1. Lateral Jumps: *Both Feet *Visualize Jumping Right to Left over a Line *Stay Tight *Toes Up *Relax Heels

 

  1. 4 Square Jumps: *Visualize a Square with 4 Quadrants – Jump Forward > Right > Down > Left > Repeat (2 Sets Each Direction) *Relax Heels

 

  1. Wacky Jacks: *Open Elbows *Collar Bones up 1” *Keep Legs Straight *Side Bend – Elbow Towards Same Knee *Breathe rhythmically

 

Finisher: Sem-Circles w. Squats: 20s x 10s x 6 Sets

*Shuffle in a Semi-Circle & Squat every few seconds *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Breathe rhythmically

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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