Coach Brien Shamp’s Monday 5 Station Rotation 3/8/21

Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts

WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s for 3 Sets each with 10s Rest between before moving on to the next station.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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 more as tolerated**

PM (40s x 3 Sets):

1. MB/DB/KB/Heavy Object Forward Lunge (Alt. Sides): *Make the weight challenging as tolerated *Keep Head Back & Eyes Forward *Lift Collar Bones 1” Move from Center *Bigger Step = Easier on Knees *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. Push-Ups w. Imaginary High Five: *Wide Feet *At end of Push-Up High Five RT Hand > Hold 2s > Alt. to LT Hand (If you have a Partner, Push into Partner’s Hand & Hold for 2s) *Keep Quads engaged to keep Hips from dropping *Modify with Kneeling Push-Up or Elevate Hands on Couch *Lock Shoulders Back & Down *Lift Collar Bones 1” *Keep 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
   
   
3. MB/DB/KB/Heavy Object High To Low Diagonal Wood Chops with Pivot: *Feet shoulder width > chop from Opp. Shoulder to Knee *Pivot with ankles > knees > hips> trunk > arms *Rotate from core *Extend arms to make harder *Lift Collar Bones 1”  *Inhale with rib cage expansion/belly relaxed on the way up and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way down
   
   
4. Squats w. MB/SB/Heavy Object Rotations: *Lower into a Squat > Hold > Rotate LT & RT > Stand > Repeat *Get Low *Hinge from Hips *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
   
   
5. Band Rows w. Squat: *Perform a Squat & Row while coming up from squat *Squeeze Shoulder Blades *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Neutral Grip *Hinge from Hips & lower into squat *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)

ARM (40s x 3 Sets):

1. Short Lateral Shuffle w. Down~Up: *Stay Low in Athletic Position *Shuffle 5yds > Drop to the floor > Quickly Stand Up > Shuffle Back > Repeat *Relax Heels *Hinge from Hips *Breathe rhythmically
2. Wide Mt. Climbers: *Push Up Position – Wide Feet *Lock Shoulders Back & Down *Keep Hand Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Quads engaged to keep Hips from dropping *Keep Belly in for added Stability – Breathe rhythmically
3. Soccer Taps *Relax Heels *Breathe rhythmically
4. Down~Ups: *Athletic Position with Fast Feet *On coaches call drop to the floor > Repeat *Relax Heels *Hinge from Hips *Breathe rhythmically
5. Mt. Climbers: *Push Up Position *Lock Shoulders Back & Down *Keep Hand Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Quads engaged to keep Hips from dropping *Keep Belly in for added Stability – Breathe rhythmically

Finisher: 60s Forward- Back Run

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 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 >> Subscribe​ & Get Our Free Foam Roller Guide Resource

Your friend & coach,

Brien

Telephone: 650-654-4604

About Brien

Disclaimer

Share this #Workout by forwarding it to your friends and family!