Warm-up prior to workout
WOD: Perform the following 5 Station Core Movements for 40s followed by Cardio for 40s with 10s Rest for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition 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.
- KB/DB/MB/Weighted Object Figure 8 to Hold: https://www.youtube.com/watch?v=F3kihgzdGAc *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips – Not a Squat *Down Slow & Controlled, Up Fast *Squeeze Glutes *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
- Glider Plank Saw: *Feet on Gliders *Shift Weight Forward & Back in a Sawing fashion *Keep Low Back from Arching *Keep Hips Up *Legs Straight *Lift Collar Bones 1” *Modify with Elbows vs Hands, Reverse Plank or any Bridge Variation *Keep Belly in for added Stability – Breathe rhythmically
- Ankle Band Squat Hold w. Hip AB (20s Each Direction): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Perform Small Movements *Keep Belly in for added Stability – Breathe rhythmically
- Side Plank with Rotation *Rotate from trunk *Lift Collar Bones 1” *Modify with Elbows vs Hands *Keep Belly in for added Stability – Breathe rhythmically
- Supine Glider Leg Curls/Hip AB/AD: *Feet on Gliders *Start with Legs Straight > Dig Heels into Gliders > Arms to Sides, Palms Down > Open & Close Legs > Curl Legs toward Butt & Bridge > Feet finish under Knees with Knees Together > Repeat *Similar video: https://www.youtube.com/watch?v=Lk5RjqJEvLk *Modify with One Leg at a time or just Bridge if fatigued *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: Stay Aerobic – Yellow-Mid Orange Zone *Breathe In & Out of Nose
- Fwd 2 – Back 2: *Relax Heels
- Mtn. Climbers: *Start in Plank on Hands *Relax Shoulders *Drive legs up & down *Lift Collar Bones 1″ *Widen Feet as needed – Goal is to not Rock *Modify on elevated surface or stand *Keep Belly in for added Stability – Breathe rhythmically
- Side Lunges (Alt): *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
- Stationary High Knee Skips: *Cue to Push Off Ball of Foot & Attempt to get up as high as possible *Land Softly *Opp. Arm & Leg
- Hop Scotch: *Relax Heels
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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