Warm-up prior to workout
WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 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.
1. Hinge: SB/MB/KB/DB Single Leg Deadlifts (15s per Side): *Feet together *Squeeze Weight with arms straight hanging down *Hinge from Hip *Feel Stretch in Hamstrings *Keep Core Tight *Lift Collar Bones 1” *Squeeze Shoulder Blades *Flat Back *Squeeze Butt at Top *Eyes Straight Ahead *Modify with Bridges for those with Back Issues *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
2. Push: Stability Ball DB 1 Arm Press (15s per Side): *Head and shoulders on ball *Lift Collar Bones 1” *Corkscrew Elbows 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 – Keep Belly in for added Stability
3. Squat & Hinge: KB/DB/SB/MB Single Leg Squat w. Battle Rope Wave @ Up The Middle (Do Lateral Glide Virtually) (15s per Side): *Holding Weight as tolerated with Straight Arms between Legs *Squeeze Shoulder Blades the whole time *Eyes Straight Ahead *Lift Collar Bones 1″
*With Right Foot on Glider, Hinge from Hip & Lower Left Glute into Squat while simultaneously Gliding Right Leg to Side (Switch Sides on next Set) *Keep Gliding Leg straight *Focus on Shin Angle – Keep from Moving *Keep Head over Glute that Lowers *Modify without Glider if too much trouble or dangerous – Beginners do not need Weight – Be careful with this movement – If Head/Core moves towards Glider, Groin will tear *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
4. Squat: Split Squats w. DB/KB/SB/MB Reverse Wood Chops (15s per Side):*Chop from Lo > Hi *Chop Over Shoulder of Forward Leg *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
5. Pull: Band Pull & Rotate (15s per Side): *Anchor Band *Split Stance with Back Heel Elevated *Rotate from Core & Pull *Relax Shoulders *Lift Collar Bones 1” *Low Hands *Squeeze Shoulder Blades *Draw belly in toward the spine the whole time. *Perform Pull & Rotate with DBs or Suspension Trainer if you don’t have a Band *Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
ACM (30s x 3 Sets):
*Perform One Movement for 3 Sets before moving on to the next Movement*
1. Tony Robbins Dance Club Jumps: *Focus on Right – Left only with Speed & Core Rotation emphasis *Feet Shoulder Width *Relax Heels
2. High Knee Skips: *Relaxed Heels
3. Speed Skater: *Work on Speed *Focus on Shin Angle – Keep from Moving
4. Squat Jumps: *Start & End with Arms Overhead
5. Front to Back Hops (15s per side): *Relax Heels
Group Finisher (3 Min): Lateral Shuffles: 20s x 10s x 6 Sets
*Place a marker approximately 2 yard apart *Shuffle Laterally Right & Left for 20s Intervals, attempting to get as many touches as possible *Tell them to count each time they hit the marker *Do your best to beat your number each set
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!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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