Warm-up prior to workout
WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 4 Rounds. Rest for 30s in between each Round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time 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.
- Hand Side Plank Hip Drop (AKA Side Plank Pulses) (20s Each Side): *Pulse or Drop Hip to Ground without Rotating *Make sure Hips are Stacked and not Rotated *Lift Collar Bones 1″ *Hand Under Shoulder *Hand on Hip to Squeeze Shoulder Blades *Modify By Using Elbow Instead Of Hand and Crossing Top Leg Over Bottom Leg, Bending Knees or Side Leg Raises *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
- Cardio: Semi-Circle Agility Drill: *Start in an Athletic Position & Shuffle in a Semi-Circle *Relax Heels *Breathe rhythmically
- Glider Cross Over Mountain Climbers: *On Fists if tolerated *Feet on Gliders *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Rotate from Core *Modify on fists as needed and for those with Diathesis/Core Imbalances: Standing Mountain Climber *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: W Agility Drill: *Start in an Athletic Position at the Left, Top of the W > Backpedal Leading with Hips to Bottom Left Side of W > Run towards Top of W > Backpedal Leading with Hips to Bottom Right Side of W > Run towards Top of W *Relax Heels *Breathe rhythmically
- Prone Prisoner Hip Extension > Abduction: *Lift Legs off Ground > Abduct > Adduct > Repeat *Focus on Glute Engagement – Encourage to place Hands on Glutes to Feel Activation on the First Set *Toes to Nose *Interlace Fingers *Arms to Sides for those with Posture/Shoulder 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
- Cardio: Tapioca Agility Drill: *Start in an Athletic Position & Shuffle to Right while Crossing Left Over Right in Front & Then Left Over Right in Back > Repeat for a Short Distance > Switch Directions *Fast Hips, Fast Feet *Relax Heels *Breathe rhythmically
- Supine Toes to Sky (AKA Pelvic Lift): *Keep Legs Straight & Attempt to lift Pelvis Up *Move from Obliques *Bring Arms Overhead to Increase Challenge & Control Down to make Harder *Arms to Sides & Use Hands as needed *Relax Neck & Avoid Grinding Teeth *Look Down *Modify with heel tap *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
- Cardio: Forward-Backwards Icky Shuffle Agility Drill: *Start in an Athletic Position *Relax Heels *Use Ring if lacking space and make up a Different Pattern *Breathe rhythmically
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!
