Warm-up prior to workout
Cardio Warm-Up: Goal is to stay aerobic – recovery day. Emphasize nose breathing and controlled breathing.
- Toes up, Land on Ball of Foot
- Drive Elbows, Hands should go Cheek to Cheek – Keep Arms at 90
- Maintain Good Posture – Look straight ahead
- Explode/React off the ground
Short Running Drills – Perform each drill 2-4x for 3-5 min
- Knee To Chest Walk while grabbing knee to chest *Land with Toes Up on Ball of the Foot
- High Knee Skip (Fwd & Back): *Goal is to work on Stride Frequency (Quick Leg Turnover) so Explode off the Ground *Land with Toes Up on Ball of the Foot *Arm Drive helps the Leg Drive
- High Knee Run > Backpedal: *Goal is to work on Stride Frequency (Quick Leg Turnover) so Explode off the ground *Land with Toes Up on Ball of the Foot *Arm Drive helps the Leg Drive
- Forward > Backwards Jog: Lead with Hips when going Backwards
- Lateral Push Off: *Start in Athletic Position and perform a Lateral Step to the Right by Pushing with the Left Foot to go Laterally to the Right (for every action there is an opposite reaction) > Back in Athletic Position & Repeat (Like a One Leg Lateral Hop) *Not a Speed Drill, but a Power Drill (Switch Directions)
- Lateral Shuffle: *Start in Athletic Position *Goal is Quick Feet
- Carioca: *Start with Feet Hip Width *Rotate from Hips *Goal is Quick Feet
WOD: Perform the following 6 Core~Strength Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 10s Transition Time after Completing each Round*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
1. Split Squat Hold Band Band Reverse Flys (20s Each Side): *Perform Reverse Fly with a Split Squat Hold *Open Arms Wide *Feet Hip Width *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Knee Tracking *Drop Back Knee straight down to floor *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)
2. Supine Combo Crunches (Alt. Each Side): *Lie on your Back with Straight Legs, Quads Engaged, Toes to Nose, Arms Overhead & Reaching Backwards *Bend Right Knee & March while performing a Crunch at the same time *Attempt to Grab Foot with Both Hands *Keep Imprint of Spine *Chin Tuck *Modify with LA March or Curl *Use MB to Increase Intensity *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. Prone Stability Ball/Incline Bench DB Y & W (Goalposts) Combo: *Hips Centered on Ball *If you don’t have a Ball perform in Bent Over Position *Back Extension > Raise Arms Overhead in a Y > Back Down (Flexion) > Extend > Raise Arms Overhead into W > Repeat *Lock Shoulders Back & Down *Lift Collars Bones 1” *Chin Tucked *Modify without Weight *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. Stability Ball/Gliders Bridge w. Eccentric Leg Curls: *Lying Supine with Feet on Ball/Gliders, Arms to Sides of Body assisting as needed > Bridge > Extend Legs Out > Straight Leg Bridge > Relax as needed or Curl Feet to Butt > Repeat *Modify w. Bridge Hold *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
5. Squat Hold w. Back Lunges: *Feet Shoulder Width *Perform Squat Hold & Step Back into Back Lunges *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
6. Supine Russian Twist with Ball Btw Knees or Band Pallof Press: *Keep Belly in for added Stability – 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!
