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Coach Brien Shamp’s Be Better Monday 5 Station Rotation Workout 2/21/22

Warm-up prior to workout

WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by 40s of the Secondary Movement (SM) for 40s for 3 Sets each before rotating on 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*

*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.

Station 1:

  1. DB/KB/MB Split Squats w. Elevated Front Foot (20s Each Side): *Hold DB/KB on the Same Side as the Bent Back Knee as tolerated *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure you come all the way Up & Squeeze your Butt *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
  1. Cross-Over Mountain Climbers: *Push~Up Position *Bring Knee to Opp. Side Armpit *Rotate from Core *Lift Collar Bones 1” *Stay Low *Keep Belly in for added Stability – Breathe rhythmically

Station 2:

  1. Yoga (Hindu) Push-Ups: *Fists/Hands Under Shoulders *Start is the same as Dive Bomber but End of the Movement goes straight back like a Downward Dog *Lift Collar Bones 1” *Turn Elbows In *Modify with Kneeling Push-Ups or Elevated Hands *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
  1. Weighted Diagonal Lunges (20s leading with each leg): *Breathe rhythmically

Station 3:

  1. DB/KB/TRX/Band 1 Arm Rows  (20s Each Arm): *Squeeze Shoulder Blades at End ROM *Modify with 2 Arm Rows *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. Commando Crawl: *Start in Plank *Lift Collar Bones 1”*Crawl with Opp. Arm & Leg *Glide Head Back *Modify with Hand Crawl, Beast Crawl or Crawl on Knees  or Standing Opp. Arm & Leg Reach *Draw the belly in toward the spine the whole time. *Breathe rhythmically

Station 4:

  1. Backward Lunge w. 1 Arm Press (20s Leading w. Each Foot & Arm): Opp. Arm & Leg Movement *Move from Center *Lift Collar Bones 1” *Keep 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
  1. Lateral Shuffle (Add MB Press into wall @ Up The MIddle): *Breathe rhythmically

Station 5:

  1. DB/MB/Plate/KB Single Leg (Straight) Deadlift (20s Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulders Blades *Hinge *Make it a tough for approx. 8-10 Reps *Modify for folks with Back Issues with Single Leg Bridges *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. Skaters: *Athletic Position – Stay Low *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically

Finisher: Jump Squats: 20s x 10s x 6 Sets *Feet Hip Width *Hinge & Lower into Squat *Start & End with Arms Overhead *Maintain Shin Angle *Modify without Jump or Do Monster Walk *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 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!

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Your friend & coach,

Brien

Telephone: (650) 514-6679

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