Warm-up prior to workout
WOD: Perform the following 6 Exercises in a circuit for 30s each with 10s Rest for 6 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 36 Sets, 0s Transition Time after Completing each Round*
*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.
- DB/KB/BW Renegade Rows: *Wide Feet *Lift Collar Bones 1” *Squeeze Shoulder Blades at end ROM of Row *Relax Upper Traps *Modify on Knees, Elevate Hands or Lighter Weight *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)
- SB/DB/KB/MB/Weighted Object Split Squats (15s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips *Modify with Split Squats – hold onto wall as needed *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
- SB/DB/KB/MB/Weighted Single Leg Deadlifts (15s each side): *Start with feet together *Bend 1 knee and hinge *Pull shoulders back & down *Modify with single leg bridge or no weight *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
- Commando Push-Ups (No Roll): *Make it tough for 30s (Goal 8-12 Reps) *Elbows In *Bring Knee Up with each Push Up *Lift Collar Bones 1” *Knee action helps with Push-Up when done correctly *Modify on Knees or on Fists for Wrist Issues *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 – 0should feel bladder & sphincter engaging) on the way up.
- SB/DB/KB/MB/Weighted Object Front Loaded Side Lunges (Alt. Sides): *Move from Center *Get as Low as possible with Lead Hip *Lift Collar Bones 1” *Shoulders Back & Down *Modify without Weight *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
- Stability Ball DB/Weighted Object Lying Triceps Extensions: *Head & Shoulders on Ball or Elevated Surface *Maintain Hips up in Bridge *Keep Elbows In *Lift Collar Bones 1” *Elbows In *Extend fully to feel Triceps *Modify on Floor or Elevated Surface *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
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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