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Coach Brien Shamp’s Tuesday Core~Strength Workout 6/29/21

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

WOD: Alternate the following 10 Exercises two at a time for 40s each with 10s Rest for 3 Sets.

*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: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone 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.

Station 1:

  1. Hand Side Plank Hip Drop (AKA Side Plank Pulses) (20s Each Side): *Pulse or Drop Hip to Ground without Rotating *Make sure Hips are Stacked and not Rotated *Lift Collar Bones 1″ *Hand under Shoulder *Hand on Hip to Squeeze Shoulder Blades *Modify by Crossing Top Leg over Bottom Leg, Bending Knees or Side Leg Raises and Elbow vs Hand *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. Group Strength: See Below

Station 2:

  1. Supine Toes to Sky (AKA Pelvic Lift): *Keep Legs Straight & Attempt to lift Pelvis Up *Move from Obliques *Bring Arms Overhead to Increase Challenge & Control Down to make harder *Arms to Sides & Use Hands as needed *Relax Neck & Avoid Grinding Teeth *Look Down *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. Group Strength: See Below

Station 3:

  1. Supine Hollow Rock: *Start with Knees Bent – Extend Legs & Lower as tolerated *Keep Imprint of Spine *Rock Keeping Core Engaged *Relax Neck & Avoid Grinding Teeth *Look Down *Bring Arms to Sides to make easier *Modify: Double Knee to Chest Rock *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. Group Strength: See Below

Station 4:

  1. Single Leg Squat Hold w. Band Hip Abduction (20s Each): *Start with feet together and perform a single leg squat hold (get as low as possible)- perform hip abduction with other leg  *Keep Belly in for added Stability – Breathe rhythmically
  1. Group Strength: See Below

Station 5:

  1. Kneeling Glider/Swiss Ball Roll Out: Move from Hips *Keep Arms Straight while driving Hands into Ground *Lock *Lift Collar Bones 1″ *Press Hands into Ground – Arms to Sides *Drive Heels into Ground *Modify with Walk Out or Reverse Plank or Crab 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
  1. Group Strength: See Below

Group Strength: *Focus on Foundation, Posture, Form & Breathing *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

*Sets 1-3: Prisoner Split Squats *Exhale on down to increase rom
*Sets 4-6:: Spiderman Push-Ups *Modify w. Kneeling Push-Ups
*Sets 7-9: Back Lunges w. Arm Reach *Modify w. Small Step
*Sets 10-12: Hand Plank w. Rotation- Alt Each Rep *Knees barely off Ground *Modify on Knees
*Sets 13-15: Alternating Crossover Lunges – Alt Each Side *Modify w. Small Step

BONUS: Complete 1 more Set of Strength Above for 40s each in Circuit

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!

APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview​​

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

For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts​ We are adding more workouts daily

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Your friend & coach,

Brien

Telephone: (650) 514-6679

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