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

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 Movement (PSM) Stations 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.

PSM:

1. DB/KB Split Squat Hold One Arm Row (15s Each Side): *Feet hip width, one foot forward one foot back *Back Heel Off The Ground – Drop Into Squat & Hold *Lift Collar Bones 1” *Squeeze Shoulder Blades for 1s *Relax Shoulders *Elbows In *Hinge from Hip *Keep Flat Back to avoid Engaging Neck *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
2. KB/DB/MB Goblet Staggered Stance Squats (15s Each Side): *Lift Back Heel *See video of Foot Position here: http://www.youtube.com/watch?v=tyIzyzfhWuw *Stay Tight *Lift Collar Bones 1” *Squeeze Shoulder Blades *Get Low & 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
3. DB/KB/SB/MB Floor Press (15s Each Side): *Pack Shoulders *Keep Hand Close to Chest & Low *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
4. Mat/Box/Chair One Leg Squat (15s Each Side): *Start with Feet Together *Hinge > Lower Hips *Sit as Low as possible – Lead with Hips *Lift Collar Bones 1” *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
5. MB/DB/KB/SB Dead Lift w. Overhead Press: *Hinge from Hips *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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

*Perform each Movement for 3 Sets

1. Boxing Combinations: *To keep simple just do Right-Left-Right-Left *Move from Core – Rotate! *Keep Belly in for added Stability – Breathe rhythmically
2. Imaginary Fast Jump Rope: Mix up Footwork *Toes Up – Ball of the Foot (Heels barely off the Ground) *Keep Belly in for added Stability – Breathe rhythmically
3. High Knee Run – Red Light – Green Light: *High Knees, Start/Stop – Red Light + Easy Jog *Toes Up – Ball of the Foot (Heels barely off the Ground) *Keep Belly in for added Stability – Breathe rhythmically
4. Jump, Twist & Touch: http://www.youtube.com/watch?v=nJnH82h1CFo&feature=related *Get Low *Avoid moving Head – look at one point – Find a word that motivates you on the wall *Keep Belly in for added Stability – Breathe rhythmically
5. Double Heisman: http://www.youtube.com/watch?v=uoQPsvFJTWs *Right-Left-Right-Left-Right-Left *Opp. Arm & Leg *Toes up – Ball of the Foot (Heels barely off the Ground) *Keep Belly in for added Stability – Breathe rhythmically

Finisher: 4 Cone/Markers Liners: Sprint: 20s x 10s x 6 Sets

*Set up 4 Cones/Markers every 1 Yards *Bring the Energy *Modify with Walk~Jog~Etc *Breathe rhythmically

Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 –  Emphasize slow deep breaths.

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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