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 moving on to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 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 (30s x 4 Sets):
1. SB/KB/MB/Weighted Object Front Loaded Good Mornings: *Hold Weight at Chest *Feet Shoulder Width *Lift Collar Bones 1” *Squeeze Shoulder Blades entire time *Hinge from Hips *Flat Back *Modify with Bridges or Swiss Ball Leg Curls for those who have Back Pain *Keep your belly in the whole time. Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
2. DB Man Makers: https://www.youtube.com/watch?v=2-6EPLtSLwU *Place weights on the ground > Squat Down and Grab Weights > Plank > Renegade Row RT > LT > Squat > Press Weight Up *Lift Collar Bones 1” *Draw 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)
3. TRX/BW Squats & TRX/BW Squat Jumps (15s Each): *Hinge from Hips > Squat *Prevent Shins from Moving Forward *Stay Upright with this Movement – Drop Straight Down *Elbows should be Bent around 90 Degrees *Light Hands *Squeeze Shoulder Blades *Keep Feet Hip Width *Get Low *Keep Knees over Ankles to keep weight in Heels *Inhale within p. h 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
4. Back Lunge w. Opp. Arm DB Biceps Curls(15s Each Side): *Start with Back Lunge with LT Leg & Come Back To Start with DB Biceps Curl with RT Arm *Move from Center, not from 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
5. Glider/Ball/TRX Pike Push-Up Combo: Perform 3 Pikes > Push-Up > Repeat *Keep Legs Straight *Lift Collar Bones 1” *Body Set Up should allow Hands to be at Chest height or below *Maintain Plank *Move from Core *Modify with just the Pike or on Elbows in Elevated Position *Keep your belly in the whole time. Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
ARM (30s x 4 Sets):
*Perform 1 Movement at a time until all Sets are Complete *Keep Belly in for added Stability – Breathe rhythmically
1. Fast Run in place w. Change in Speed: *Coach says Speed 1-2-3 *Speed 3 is the Fastest *Relax Heels – Land on Ball of Foot *Drive Arms
2. Fast Feet w. Squat: *Coach calls Squat & Everyone drops into a Squat *Knees should track over 2nd Toes *Hinge & Lower
3. Cross Over Mountain Climbers: *Bring Knee towards Opposite Armpit *Knees barely off Ground *Flat Back *Shoulders Back & Down *Modify with Standing *Keep Belly in for added Stability – Breathe rhythmically
4. Frog Jump: *Use Arms to Assist with Jump *Start with Arms Hanging Straight Down *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
5. Wood Chops/Slams: *Start with Feet Shoulder Width & Bring Arms Overhead > Chop Down using Whole Body > Repeat *Inhale with rib cage expansion/belly relaxed on the way up and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down
TABATA Finisher: 3 Yard Lateral Shuffle with Squat Thrust: 20s x 10s x 6 Sets
*Stay Low & Touch Line (Lowering Hips, Not Chest) *Relax Heels & Hinge with Collar Bones 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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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