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Coach Brien Shamp’s Livestream Strength Friday 12/18/20

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

WOD: Perform the following 8 Exercises in a circuit for 30s each with 10s Rest for 5 Sets.

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets

**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**

  1. TRX/One Leg Box/Mat/Chair Squats (15s each side): *Start with Feet Together *Hinge from Hips *Keep Head Back & Eyes Forward *Hinge from Hip *Lift Collar Bones 1” *Touch & Go with Mat/Box – Don’t get comfortable *Modify height as needed or 2 Legged Squats to work on Form *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
  1. Stability Ball Prone 1 Arm Row (15s each side) *Stomach on ball *Hold the ball as needed with the other arm *Wide feet – walk forward as needed to be on tippy toes *Hands low *Modify with 1 arm bent over  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. CARDIO
  1. MB/KB/DB Side Squats with Ankle/Knee Band: *Start with feet feet width *Step to the right so feet are shoulder width and lower into squat > step back to start > repeat to left *Keep Head Back & Eyes Forward *Hinge from Hip and Squat *Lift Collar Bones  *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. Stability Ball Supine DB/MB/Weighted Object Press *Head and shoulders on ball *Lift Collar Bones 1” *Pack Shoulders *Modify with head and shoulders on couch, ottoman, etc. *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. CARDIO
  1. DB/Band Bent Over Triceps Kickbacks *Extend elbows completely *Keep elbows in *Hinge from hip *Lift Collar Bones 1” *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
  1. DB/Band Split Squats with Biceps Curls (15s each side) *Lift Collar Bones 1” *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

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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