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Coach Brien Shamp’s Thursday Core~Cardio 7/15/21

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

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 

  • Forward > Backwards Jog: Lead with Hips when going Backwards
  • 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
  • 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
  • Tapioca: *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: 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.

  1. Split Squat Band Wide Rows (20s Each Side): *Palms Down for Wide Rows *Feet Hip Width *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Knee Tracking, Shin Angle *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 and reaching backwards *Bend right knee and march while performing a crunch at the same time *Attempt to grab the 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 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. Ankle Band Single Leg Squat w. Leg Raises (20s Each Side): Place a MiniBand between your Ankles *In Standing Position, Knees Bent & Hips back, Kick Leg in Multiple Directions: Diagonal Backward, Sideways, Diagonal Forward, Forward, Across in Front, Backward, Across Behind, and in Circles *Shoulders Back & Down *Back Flat *Knee Tracking *Keep Belly in for added Stability – Breathe rhythmically

  6. Kneeling MB/KB/DB Figure 8’s: *Squeeze MB & Bring in Front of Chest in a Horizontal Figure 8 Pattern while maintaining Stability *Lift Collar Bones 1” *Squeeze Butt *Extend Arms to make harder or Increase Load & Speed *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 Coaching Program starting Monday!

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

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

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Your friend & coach,

Brien

Telephone: (650) 514-6679

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