Warm-up prior to workout
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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.
- KB/DB/SB/ Heavy Object Double Front Loaded Squats: https://www.youtube.com/watch?v=yv1Nygxx7rk *Feet Shoulder Width > Toes Out for most *Elbows In *Hinge from Hip *Limit Forward Bend at Waist *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squat to 90 Degrees if possible *Modification: Avoid loading altogether *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
- Squat Thrust w. 4 Mountain Climbers (4 Each Side): *Keep Hands Low *Corkscrew Elbows *Do your best to not drop Hips *Lift Collar Bones 1” *Drive Legs Straight Back *Modification: Standing Mountain Climbers or Squats Thrusts Only *Keep belly in the whole time *Breathe rhythmically
- Square Drill *Relax Heels
- KB/DB/SB/ Heavy Object Loaded Ball Press: *Lying Supine with Head & Shoulders on Ball, Feet Shoulder Width *Pack Shoulders to Feel Lock *Keep Wrists in Neutral Position *Keep Hips Up *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
- Backward Lunges w. KB/DB/SB/ Heavy Object Rotation: *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hold Weight with Arms Straight as tolerated *Hinge from Hips with Slight Forward Lean > Lunge Back, Moving from your Center (Belly Button Area) > Rotate object over Front Knee – this is a challenge to Balance & Stability *Faster the Swing of the weight the more intense the Movement *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
- DB Renegade Rows: *Start in Plank Position with Wide Feet or on Knees with Butt Tucked *Row with RT Arm > LT Arm > Repeat *Lift Collar Bones 1” *Keep Hands Lower than Chest to Relax Shoulders *Squeeze Shoulder Blades at End ROM – Not Neck *Modify with Elevated Hands or on Knees *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)
Finisher: Lateral Shuffle Liners or Cardio of Choice (encourage Bike, Stairs, Steps or other Home Cardio): 20s x 10s x 6 Sets
*3 Cones/Objects, 5 yards apart *Shuffle Cone 1 to Cone 2 > Back to Cone 1 > Cone 1 to Cone 3 > Back to Cone 1 > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stay Low * 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.
y Tabata Workout 4/6/22
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
