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Coach Brien Shamp’s Be Better Wednesday Strength Tabata Workout 3/2/22

Warm-up prior to workout

WOD: Perform each Exercise for 20s with 10s Rest for 6 Sets before moving on to the next Exercise.

*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*

*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.

  1. KB/DB/Weight Single Leg Straight Leg Deadlift (3 Sets Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Hinge from Hips *Keep Weight Close to Body *Modify with 2 Legs *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
  1. Decline Stability Ball/Chair/Step Push-Ups: *Feet/Knees/Ankles on Ball or Chair or Elevated Surface *Elbows In *Lift Collar Bones 1″ *Keep Core Engaged – Belly In *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
  1. KB/DB/MB Box/Mat Goblet Squats: https://www.youtube.com/watch?v=7ALOgcjlwz8 *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Sit as Low as possible *Hinge from Hip & Squat *Modify without Loading *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
  1. Seated Band Rows or Any Other Pull Movement: *Double up bands if you are using bands *Sit with a Tall & Lengthened Spine > Legs Extended with Slight Knee Bend > Hinge forward from Hips without moving Legs > Hinge Back from Hips > Row > Repeat *Squeeze Shoulder Blades at end ROM for 1s *Lift Collar Bones 1″ *Low Hands *Draw the 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)
  1. DB/MB/SB Backward Lunge (Alternating): *Hold weight in each hand as tolerated *Add challenging load given form *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Move from Center *Maintain Shin Angle of Front Leg *Modify without Weight *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
  1. DB Biceps Curls & Dips (3 Sets Each- Alternate) : *Shoulders back & down *Keep Belly in for added Stability – Breathe rhythmically

Finisher: Semi Circle Drill: 20s x 10s x 6 Sets *Add down-up as tolerated 

*Move in a Semi-Circle with Hands up like playing defense on a basketball court *Cue to be on the Ball of the Foot *Heels barely off the Ground *Keep Belly in for added Stability – Breathe rhythmically

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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