Warm-up prior to workout
WOD: Perform the following 5 Station Core Movements for 40s followed by Cardio for 40s with 10s Rest for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition after Completing all 6 Sets*
**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**
- KB/DB/MB/Weighted Object Figure 8 to Hold: https://www.youtube.com/watch?v=F3kihgzdGAc *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips – Not a Squat *Down Slow & Controlled, Up Fast *Squeeze Glutes *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
- Glider Plank Saw: *Feet on Gliders *Shift Weight Forward & Back in a Sawing fashion *Keep Low Back from Arching *Keep Hips Up *Legs Straight *Lift
Collar Bones 1” *Modify with Elbows vs Hands, Reverse Plank or any Bridge Variation *Keep Belly in for added Stability – Breathe rhythmically
- Ankle Band Squat Hold w. Hip AB (20s Each Direction): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Perform Small Movements *Keep Belly in for added Stability – Breathe rhythmically
- Side Plank w. Rotation: *Rotate from Trunk *Lift Collar Bones 1” *Modify with Elbows vs Hands *Keep Belly in for added Stability – Breathe rhythmically
- Supine Glider Leg Curls/Hip AB/AD: *Feet on Gliders *Start with Legs Straight > Dig Heels into Gliders > Arms to Sides, Palms Down > Open & Close Legs > Curl Legs toward Butt & Bridge > Feet Finish Under Knees with Knees Together > Repeat *Similar Video: https://www.youtube.com/watch?v=Lk5RjqJEvLk *Modify with One Leg at a time or just Bridge if fatigued *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: Stay Aerobic – Yellow-Mid Orange Zone *Breathe In & Out of Nose
- Fwd 2 – Back 2: *Relax Heels
- Mtn. Climbers: *Start in Plank on Hands *Relax Shoulders *Drive Legs Up & Down *Lift Collar Bones 1″ *Widen Feet as needed – Goal is to not Rock *Modify on Elevated Surface or Stand *Keep Belly in for added Stability – Breathe rhythmically
- Side Lunges (Alt): *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
- Stationary High Knee Skips: *Cue to Push Off Ball of Foot & Attempt to get up as High as possible *Land Softly *Opp. Arm & Leg
- Hop Scotch: *Relax Heels
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!
