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Coach Brien Shamp’s Be Better Monday 5 Station Rotation Workout 3/7/22

Warm-up prior to workout

WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed the Active Rest Movements (ARM) for 30s with 10s Rest for 4 Sets each before Rotating to the next Station.

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition after Completing all 8 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.

PM (30s x 4  Sets):

  1. KB/MB/DB/Weighted Object Wide Good Mornings: *Wide Feet *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack the Shoulders *Hold weight at chest height *Hinge *Make it a Tough 8-12 Reps *Modify with Bridges *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

  2. KB/MB/DB/Weighted Object Wall Ball Without the Wall (Squat & Press): *Feet shoulder width *Throw the Weight into the Air (just a little) & Catch *Go Heavy with Weight if tolerated *Get Low with Squat *Hinge from Hip *Lift Collar Bones 1″ *Modify without Press *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

  3. SB/KB/DB/MB Bent Over Rows/Squat Thrust: *25-45 lbs *Stay down the whole time: Row > Plank > Row > Plank *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip – High Hips, not a Squat *Keep Hands lower than Chest to relax Shoulders *Squeeze Shoulder Blades at end ROM *Avoid drop in Hips with Thrust (that can cause Back Pain easily) *Modify with Bent Over Row Only or Basic Band Row – Avoid Bent Over Position with those who have trouble with Hinge/Back Pain *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)

  4. TRX/Ball/Gliders Jack Knife Push-Ups *Elbows In, Collar Bones Up, Shoulders Back & Down *Start on your Stomach with your feet on TRX/Ball or Gliders *Perform a tuck as while performing a push-up *Modify with Push-Up on Knees *Keep Belly in for added Stability – Breathe rhythmically

  5. SB/KB/DB/MB Chair/Stool/Bosu Side Step-Ups with Knee Drive (20s Each Foot): *Keep Lead Foot on the Step – Avoid touching the Trail Leg Heel to the Ground *Add MB/KB/SB or Step Height to make more difficult *Modify without weight or knee  drive *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

ARM (30s x 4 Sets):

  1. Liners: *Keep Belly in for added Stability – Breathe rhythmically
  1. Butt Kicks w. Weight Shift Side to Side – Stationary: *Slight Forward Lean *Keep Belly in for added Stability – Breathe rhythmically
  1. Squat Jacks: *Start with Feet Together > Hinge > Squat > Hands should Touch at top with Arms Straight *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
  1. Stationary High Knee Cross-Over Skips: *Toes Up with Landing *Opp. Arm & Leg *Explode Feet into ground *Keep Belly in for added Stability – Breathe rhythmically
  1. Tony Robbins Dance Club Jumps: *Reach Arms Up high as you can while Jumping Up & Down – Work on Incantations at the same time – say a word that Motivates you while Jumping Up *Feet Hip Width *Land on Balls of the Foot – Toes Up *Modify without Jumps *Keep Belly in for added Stability – Breathe rhythmically

Finisher: Speed Skaters: 20s x 10s x 6 Sets
*Hop from Foot to Foot Laterally *Stay Low *Flat Back *Work on Speed *Modify with In-In-Out-Out

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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