Warm-up prior to workout
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s with 10s Rest 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*
*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.
PM (30s x 4 Sets):
- Sprinter Chair/Step/Elevated Surface Step-Ups w. Elbow & Hip Drive (15s Each Side): *Barely touch Back Foot so all weight is on Front Foot on Step *Start with Forward Bend from Hip in Sprinter Position *Opp. Arm & Leg *Finish with Hip Flexion > Hold at the Top > Squeeze Butt At Top *Explode into Step with each Rep *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
- DB/KB/Weighted Object Bent Over Rows w. Rotation (Alt Sides): *Rotate from Core *Hinge from Hips *Lift Collar Bones 1″ *Low Hands (below Chest) *Squeeze Shoulder Blades at end ROM *Relax Upper Traps *Modify with One Knee & Opp Hand on Elevated Surface *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)
- KB/DB/MB Goblet Ankle Band Side Squats (Alternate Sides): *Hold weight in Goblet Position *Keep Elbows In *Lift Collar Bones 1” *Feet no wider than Shoulder width *Step to Right > Hinge & Lower into Squat > Switch to Left *Modify without Weight or Band *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
- Push-Ups w. Feet on Raised Surface (Stability Ball/Mat/Couch): *Hands should be below or equal to Chest *Lift Collar Bones 1″ *Maintain Plank *Progress Movement with One Foot on Ball/Mat *Modify with Kneeling Push-Ups *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
- Split Squats w. DB/Band Biceps Curls (15s Each Side): *Feet Hip Width *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
ARM (30s x 4 Sets): *Breathe rhythmically
- High Knee Run – Add Variety: *Relax Heels
- High Knee Skip – Add Variety: *Toes Up *Relax Heels
- Fast Shallow Skips – Add Variety: *Toes Up *Relax Heels
- High Knee Run – Add Variety: *Relax Heels
- High Knee Skip – Add Variety: *Toes Up *Relax Heels
- Fast Shallow Skips – Add Variety: *Toes Up *Relax Heels
Finisher: Cardio of Your Choice or Squat Jumps:
20s x 10s x 6
*Start & End with Arms Overhead *Hinge from Hips *Keep Head Back & Eyes Forward *Get as low as tolerated *Explode Up *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 I AM A PRIORITY Coaching Program starting Monday!
CLICK HERE FOR YOUR FREE DISCOVERY CALL>>> Brien Shamp’s Coaching Program
I’d love to help you achieve your best self!
Please share my educational content with your friends and family and help us influence even more people to reach their full potential.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
