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Coach Brien Shamp’s Be Better Monday Unilateral Strength Workout 5/9/22

Warm-up prior to workout

WOD: Perform the following 6 Strength Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. Rest for 40s – 60s after the 2nd set. 

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 12 Sets. Repeat after round 2. 

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. 1 Leg Squat (20s Each Side): *Perform with the Non-Working Leg Moving Back or Forward if holding onto something. Start with Feet Together *Consider holding a door knob or another stationary object like a TRX *Hinge from Hips and lower into Squat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Sit as low as possible *Modification: Do Regular Squats *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. DB/KB/Weighted Object 1 Arm Press w. Bridge (Floor/Ball) (20s Each Side): *Keep Hips Up in Bridge *Bridge allows a safe way to pack Shoulders for Press *Elbows In *Lift Collar Bones 1″ *Keep Wrists in Neutral Position *Modification: Perform on Floor *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

  3. Bulgarian Split Squat w. Step/Chair/Sofa (20s Each Leg): *Start with Feet Hip Width *Elevate Back Foot on Chair/Sofa *Drop Back Knee Straight Down *Modify without Elevating Back Knee *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

  4. TRX/ DB/KB/Heavy Object One Arm Row (20s Each Side): *Avoid Rotation *Keep Hands Lower the Chest to avoid using Upper Traps *Lift Collar Bones 1” *Elbows In *Squeeze Shoulder Blades & Hold for 1s *Modification: Wider Feet is easier for Stability or 2 Hand Row *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)

  5. DB/KB/Weighted Object Curtsy Lunges (20s Each Side): https://www.youtube.com/watch?v=MUKzbODTURg *Perform with Control & Focus on Knee Alignment *Connect with Feet on the Ground to avoid Knee Tracking Issues *Adding a Hop can be done for the Advanced *Hands on Hips *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

  6. Side Lying One Arm Push-Ups (20s Each Side): *Stack Hips- Even bringing Top Hip Forward is best *Legs Straight to Increase Difficulty *Hand/Forearm Under Chest – Forearm should rub against Chest *Work on Full Ext. of Triceps *Modify 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

Orange Zone Finisher: AMRAP (As Many Rounds As Possible) (3 Minutes) *After each indicate how many rounds you completed by using your fingers

  • High Knee Run (10 Each Side)
  • Cross-Over Mountain Climbers (10 Each Side)
  • Sumo Jump Squats (10)

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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