Warm-up prior to workout
CORE/MOBILITY WARM-UP: Alternate 30s Each – 2 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s rest, 4 Sets
- Bear Crawl: *Legs Straight *Opp. Arm & Leg *Try to get Foot to Hand to get Stretch *Allow Head to fall *Butt in Air *Modify with Baby Crawl *Keep Belly in for added Stability – Breathe rhythmically
- Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs *Sit in Full Squat & Attempt to get Heels to Ground (Widen Feet as needed) > Reach w. Straight Arms & Jump to Side > Squat *Lift Collar Bones 1” *For those who lack Mobility or Motor Skill or who just lack Speed, have them Sit in a Squat by holding something like the TRX & Work on Opening Hips – Attempt to Sit on Heels > Open Right Hip > Then Left Hip *Keep Belly in for added Stability – Breathe rhythmically
WOD: Perform the following 6 Core Exercises in a Circuit as a Group for 40s with 10s Rest for 4 Rounds. Finish with 2 more Mins of Cardio.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets,
& 120s Cardio between each Completed 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**
- Supine Pelvic Lifts: *Hands Outside Body, Palms Down or Overhead Anchored to something to make easier *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
- Supine MB/KB Bridges w. Overhead Arm Extension: https://www.youtube.com/watch?v=6V0YokF_H5E (Bridge Ext. Only – No Sit Up) *Get Hips up as high as possible *Ankles Under Knees *Modify with Regular Bridge *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
- Beast w. Shoulder Tap: *Alt. Tapping Shoulders as tolerated *Hands/Fists Under Shoulders & Knees Under Hips in Line with Hands *Knees Off Ground *Lift Collar Bones 1″ *Relax Shoulders *Widen Feet as needed *Modify with Beast only *Keep Belly in for added Stability – Breathe rhythmically
- Prone Prisoner Cobra (5s Hold): *Lift Upper Body as high as possible – Anchor Feet *Interlace Fingers Behind Head *Open Elbows & Squeeze Shoulder Blades *Engage Glutes *For those that can’t interlace Fingers, bring Arms to Sides & Externally Rotate Shoulders to emphasize Squeeze of Scapulas & Traps *Keep Legs Straight *Lift Collar Bones 1” *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
- Prone Butt Pincher w. Hip AD/AB: *Lift Thighs > Hip AD > Hold 2s > Hip AB > Repeat *Wide Knees *Bottoms of Feet Together *Squeeze Knees Together *Modify with Flutter Kick *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
- Side-Lying Groin Plank (20s Hold Each Side): *Perform on Elbow or Hand *Remove Bottom Leg so Top Leg does all the work *Inner part of the Foot should be in contact with the Ground *Keep Hips Stacked & Up as high as possible *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Modify by placing Bottom Leg on Ground to make Easier & Lift Leg to make harder *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Cardio: 2 Min Walk/Jog/Run: *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!
