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Coach Brien Shamp’s Livestream Monday 5 Station Rotation Challenge 6-22-20

 

Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts

WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed the Active Rest Movement (ARM) for 40s for 3 Sets each before rotating to the next Station.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time 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. Work in zones 4 & 5 for 10 minutes or more as tolerated**

*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.

PM (40s x 3 Sets):

  1. Sprinter Chair Step-Ups with Elbow & Hip Drive (20s Each Side): *Start with right foot on chair or step  *Forward Bend from Hip in Sprinter Position *Barely touch Back Foot so all weight is on Front Foot on chair or step  *Opp. Arm & Leg *Squeeze Butt at top *Explode onto chair/step with each Rep and go down slow *Switch to other side after 20s *Modify with Small Step *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
  1. DB Renegade Rows (20s per Side): *Use 1 DB *Start in Push-Up Position *Lock *Find Stable Position *Wide Legs is easier *Lift Collar Bones 1″ *Low Hands (below Chest) *Squeeze Shoulder Blades at end ROM *Relax Upper Traps *Modify with Kneeling *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)
  1. KB Goblet Ankle Band Side Squats (Alternate Sides): *Hold weight in Goblet Position *Keep Elbows In *Lift Collar Bones 1” *Feet no wider than Shoulder width *Step to Right > Hinge & Lower into Squat > Switch to Left *Modify without Weight or Band *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
  1. Chair Kneeling Triceps Extensions *Hands start on chair in kneeling position *Lift Collar Bones 1″ *Squeeze butt *Bring knees forward or back to make harder or easier *Drop elbows and extend to full range of motion *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
  1. Single Leg Deadlift (20s Each Side): *Start with Feet Together *Bend RT Knee > Hinge from Hips > Squeeze Butt at Top *Repeat for 20s and then switch sides *Lift Collar Bones 1″  *Modify by holding onto something *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

ARM (40s x 3 Sets): *Keep Belly in for added Stability – Breathe rhythmically

  1. In-In-Out-Out: *Lead with different Foot every 20s *Start with feet wide and go in with the right > left > and back out with the right > left *Switch the lead foot after 20s *Relax Heels
  2. One Foot Lateral Hop (20s Each Leg): *1 Foot Hopping Right to Left *Relax Heels *Modify with Balance on 1 Foot
  3. High Knee Run: *Toes Up *Relax Heels
  4. Forward-Forward-Back-Back: *Lead with different Foot every 15s *Visualize going Forward into two squares & Backward into 2 squares *Relax Heels
  5. Wide Low Mountain Climbers: Lower Push-Up Position for those who can *Wide Feet *Lift Collar Bones 1″ *Stay Low *Modify with Regular or Standing Mountain Climbers

Finisher: Forward-Back Frog Jumps: 20s x 10s x 4-6

*Keep Arms Straight inside Thighs *Hinge from Hips *Maintain Shin Angle *Keep Head Back & Eyes Forward *Get as low as tolerated *Explode Up *Modify: Squat Hold *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

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 Coaching Program starting Monday!

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​​I’d love to help you achieve your best self!

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Your friend & coach,

Brien

Telephone: 650-654-4604

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