fbpx

Coach Brien Shamp’s Livestream Friday 5 Station Rotation 10/23/20

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

WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) 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 Completing all 8 Sets*

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

*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):

  1. Stability Ball Plate/DB/Weighted Object Press (No ball: Place head/shoulders on Elevated Surface) *Elbows In *Lock *Shoulders back & down- arch back as needed to create lock  *Average weight 25-35 for females or use 1 arm *Goal is 8-10 reps to fatigue *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. KB/Plate/DB/Weighted Object Good Mornings *Feet shoulder width, Connect to ground with 10 points- especially little toes and outer foot, Lift collar bones up, Keep head back and eyes straight *Hold weight at chest  *Hinge from hips  *Squeeze butt *Maintain squeeze of shoulder blades and lift of collar bones throughout the movement *Modify with Bridges for those with back issues *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the Back Ext.

  3. Split Squats with APT Elastic Band Rows (15s each side) (No band? Use light db’s and hinges bit) *Feet hip width *Row when coming up from Split Squat *Lift collar bones 1” *Low hands *Keep back hip tucked *Squeeze shoulder blades   *Keep head back and eyes straight *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.

  4. Staggered Foam Roll/MB/Small Ball Push-Ups: *One Hand on Roll/Ball- Other Hand on ground > Switch Sides after each Rep *Hands should be below Chest *Lift Collar Bones 1” *Elbows In *Modify on Knees – Show variations for those with Shoulder~Postural Issues – Just Hold *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. Stationary Forward-Backwards Lunge with MB Rotation (15s sets each side) *Rotate weight over front knee when lunging forwards and then backwards > repeat *Stationary **Keep head back and eyes straight ahead *Lift collar bones up  *Rotate From Core *Slight forward lean *If losing balance, look straight and feel big toe on front foot *Add weight for advanced *Modification: Stop in the middle to maintain balance, Remove rotation and weight to make easier *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. 

CARDIO: (30s x 4 Sets):

  1. Lateral Apes: *Sit on Heels in Squat Position > Reach Right > Sit > Reach Left > Repeat *Go for Speed if Mobility allows *Breathe rhythmically

  2.  High Knees (Red light- Green Light): *Relax Heels *Speed with Good Form *Breathe rhythmically

  3. Airborne Heisman’s: *Relax Heels – Toes Up *Speed with Good Form *Breathe rhythmically

  4. Double Airborne Heisman’s: *Relax Heels *Speed with Good Form *Breathe rhythmically

  5. Glider Commando FWD- Back Crawl *Feet on gliders – crawl with elbows *Keep Belly in for added Stability – Breathe rhythmically

Finisher: Perform the cardio above in a circuit for 30s each. Give it your all!

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!

APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview​​

​​I’d love to help you achieve your best self!

For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts​ We are adding more workouts daily

Please share my educational content with your friends and family and help us influence even more people to reach their full potential >> Subscribe​ & Get Our Free Foam Roller Guide Resource

Your friend & coach,

Brien

Telephone: 650-654-4604

About Brien

Disclaimer

Share this #Workout by forwarding it to your friends and family!