Warm-up prior to workout
Phase 3: Core~Mobility Patterns – Perform the following Movements for 30s each in a Circuit with 10s Rest for 2 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Total Sets*
- Body Weight Squats (Mini-Band if you have one): *Keep Head Back & Eyes Forward *Get Lower each Set *Hinge from Hips *Knee Tracking *Toes Out slightly *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
- Stationary Inch Worms (Hold Push-Up Position for 2s): *Keep Minband if you have one: *Lock *Keep Legs & Arms Straight the whole time *After first Rep, keep Hands Flat on the floor under Shoulders throughout the movement *Feet Walk Forwards & Back without standing *Corkscrew Elbows *Lift Collar Bones 1” *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
- Rocking Bridges (Minband if you have one): : *Rock Body through Arms > Bridge *Squeeze Shoulder Blades at End ROM *Get Hips Up as high as possible *Rotate Hands as needed for Wrist comfort *Open Pecs & Get a good Stretch *Modify with Supine Bridges *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
WOD: Perform each Exercise for 30s with 10s Rest before moving on to the next Exercise. Complete each Station Circuit (3x – 9 Sets) before moving to the next Station. 30s Transition Time between each Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 9 Sets, 30s Transition Time after each Completing all 9 Sets*
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.
Lower Body Station #1 (2 Min / Round x 3 > 6 Min Total)
- 30s Split Squat Jump Lunges (15s Each Side): *Start in Kneeling Position (90-90) *Bigger the Step, Easier on the Knees *Hinge from Hip to Improve Balance *Balance is the key here! *Modify by holding something and Avoid Jump – Back Lunge as needed *If losing Balance, Look Straight & Feel Big Toe on Front Foot *Arms Extended to Sides makes the movement easier, harder in Prisoner Position *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
- 10s Rest
- 30s KB/DB/SB/MB/Weighted Object Side Squats (Alt Sides): *Start with Feet Together > Step to RT > Hinge from Hip & Squat > Go Back to Center & Switch Sides *Lift Collar Bones 1” *Eyes Forward *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
- 10s Rest
- 30s KB/DB/SB/MB/Weighted Object Kickstand Single Leg Deadlifts (15s Side): *Feet Hip Width *Preferably use 1 weight in Each Hand *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack Shoulders *Hinge at Hips *Squeeze Butt at Top *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
- 10s Rest
Upper Body Station #2 (2 Min / Round x 3 > 6 Min Total)
- 30s MB/Ball/Foam Roll Close Grip Push-Ups: *Use a Bigger & Harder Ball to make easier to grab from the Sides *Keep Hands Low *Corkscrew Elbows In *Lift Collar Bones 1” *Perform on Elevated Surface to make easier *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
- 10s Rest
- 30s DB/KB/SB Bent Over Rows: *Keep Hands Low *Corkscrew Elbows In *Lift Collar Bones 1” *Squeeze Shoulder Blades & Hold for 2s *Hinge from Hip *Flat Back *Perform another Variation of a Row as desired *Draw 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)
- 10s Rest
- 30s Stability Ball/Floor Bridge Triceps Extensions: *Keep elbows in and extend arms fully *Keep Butt Up *Lift Collar Bones 1” *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
- 10s Rest
Core Station #3 (2 Min / Round x 3 > 6 Min Total)
- 30s Side Plank w. Top Leg Raise (RT LEG): *Lift Collar Bones 1” *Modify with Bottom Knee Bent & Leg on Ground or Avoid Top Leg Raises (Hip Ab) *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
- 10s Rest
- 30s Side Plank w. Top Leg Raise (LT LEG): *Lift Collar Bones 1” *Modify with Bottom Knee Bent & Leg on Ground or Avoid Top Leg Raises (Hip Ab) *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
- 10s Rest
- Wide Plank w. Elbow Rotation: *Feet Wide *Elbow Points Down & Up to Ceiling *Rotate from Core *Lift Collar Bones 1” *Modify with Knees on Ground *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
Finisher: Sally Squat Challenge (3:30) or 3 Minutes of Reaction Drills with Squats
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!
Please share my educational content with your friends and family and help us influence even more people to reach their full potential.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
