Warm-up with Breathing, Self-Massage and Stretches prior to workout.
WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each 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. Plank Up-Downs (20s Leading w. Each Elbow): *Cue: Hand-Hand-Elbow-Elbow *Place Hands Low to avoid Shoulder Stress *Lift Collar Bones 1″ *Widen Feet as needed – Goal is not to Rock *Modify on Knees or with TRX Triceps Ext *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
2. TRX/Chair Side Lying Groin Hold (20s Each Side): *Place Top Leg in Strap/on Step *Bring Bottom Leg on top of Top Leg or to make harder *Flex the Hip at 90 Degrees *Modify by Resting Bottom Leg on Ground or just do on Ground *Place Top Hand on Hip & Squeeze Shoulder Blades (avoid Hand on Ground – Creates Rounded Shoulders) *Lift Collar Bones 1″ *Head Back *Keep Belly in for added Stability – Breathe rhythmically
3. MB/KB/DB/Weighted Object Underhand Swing: *Feet Wider Than Shoulder Width *Keep Head Back & Eyes Forward *Start with Hands Down Below the Groin, Forearms connected to Groin area > HInge >Drive Ankles > Knees & Hips > Weight goes up to Chest Height *Squeeze Butt & Shoulder Blades *Triple Ext: Ankles, Knees & Hips *Arms Straight *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. Hand Side Plank Hip Drop (20s Each Side): *Pulse or Drop Hip to Ground without Rotating *Make sure Hips are Stacked and not Rotated *Lift Collar Bones 1″ *Hand Under Shoulder *Hand on Hip to Squeeze Shoulder Blades *Modify by Crossing Top Leg over Bottom Leg, Bending Knee, Use Elbow instead of Hand or Side Leg Raises *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. Single Leg Squat Hold with Fwd, Side, Back Reach (20s Each): *Start with feet together and perform a single leg squat hold (get as low as possible)- perform a reach fwd, side and back with other leg *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. MB/DB/KB Supine Bent Knee Combo Crunch: *Alt. legs *Start with legs straight, lying supine with weight overhead, spine imprinted > bend right knee to 90 degrees > crunch up > bring weight towards right foot > back to start > switch to left side after 20s *Keep chin tuck *Avoid arch *MB starts overhead and touches foot *Modify without weight – For those with Recti~Diastasis, Back Pain or Core Imbalances – Avoid and do Bridges *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
7. Sprinter Backward Lunges w. Hold (20s each side): *Move from Center *Opp arm and leg *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
8. Swiss Ball Butt Pincher: *Hands Under Shoulders, Close to Ball > Pelvis on Ball with Knees open as wide as possible > Press Bottom of Feet into each other > Lift Thighs Up > Squeeze Butt > Hold for 2s *Keep Arms Straight & Collar Bones Up *Avoid Hyperextending Spine *Modify on Floor *Keep Belly in for added Stability – 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 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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