Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: There are 5 Stations with 2 Exercises per Station. Both are Primary Strength Movements (PSM). Alternate the two Movements at each Station for 30s with 5s Rest for 4 Sets each, then rotate 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: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more8 as tolerated**
Station 1:
- KB/DB/SB/Weighted Object Sumo Deadlift High Pull: https://www.youtube.com/watch?v=V0qNjLHV3_c *Lift Collar Bones 1” *Lock Shoulder Blades Back & Down *Keep Head Back & Eyes Forward *Weight starts on ground > High Hinge of Hips > Drive into ground with Ankles, Knees & Hips > Bring Weight up leading with Elbows (Not an Upper Body Movement – Most of Force is generated by Legs) > Squeeze Butt at Top of Movement > Control Weight Down – This is a 2 Step Process: Arms first, then Hinge *Focus on Hinge – Not Squat *Modification: Bridges for those with Back Issues *Draw the belly in toward the spine the whole time. Inhale on the down and exhale, with Kegel contraction (engage bladder) on the way up.
- Prisoner Body Weight Squats: *Add Load as tolerated *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Butt at Top *Retract Shoulder Blades *Modification: Bring arms up with squat for those with limited shoulder rom or ankle, lat mobility *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
Station 2:
- DB/KB/SB/MB/Weighted Object Single Leg Deadlifts (15s Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure non-working Leg is Bent the whole time at 90 Degrees *Squeeze Butt at Top *Hold 2s *Keep Core Tight *Squeeze Shoulder Blades entire time *Hinge from Hip *Modify: Perform without load & can also hold something stationary to assist with Balance *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
- Dips w. Chair/Box/Mat/Step: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Prior to Dip pull Shoulders Back & Down *Elbows In *Legs straight to increase intensity *Keep Butt close to Chair *Squeeze Triceps at Top *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
Station 3:
- DB/KB/Weighted Object Overhead Kneel To Stand – RT-LT-RT-LT (15s Leading w. Each Leg): *Start in Kneeling Position w. Weight Overhead, Arm Straight > Stand Up, Maintaining Straight Arm > Return to Knees > Repeat > Switch Sides at 15s *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify with Lunges *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
- Side To Side Steps Chair/Box/Mat/Step: *Place 1 Foot on the Step > Stand > Switch Sides and put the other Foot on the Step > Repeat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Butt at Top *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
Station 4:
- Spiderman Push Ups: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make it tough for 30s *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
- Prisoner Jump Squats: *Body Position should be Vertical > Hinge & Drop Into Squat > Explode into Jump > Control Landing > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hip *Get Low *Avoid Knees Moving Forward *Modify with Monster Walk *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
Station 5:
- DB/KB/Band/Heavy Object Rows/Pull-Ups: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Squeeze Shoulder Blades *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/KB/Band/Heavy Object Biceps Curls: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Get Full ROM – Squeeze at Top *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
No Finisher: Work hard on 4th Set
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 Mind & Body 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.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
