Coach Brien Shamp’s Livestream Monday Strength Workout 7-6-20

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

WOD: Perform the following 6 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, 0s 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. Door Knob One Leg Squat (20s Each Side): *Start with Feet Together *Hold a door knob or another stationary object *Hinge from Hips and lower into squat  *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Sit as low as possible Modification: Use a TRX or do regular squats *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
2. DB/KB/Weighted Object 1 Arm Press with Bridge (Floor/Ball) (20s Each Side): *Keep Hips Up in Bridge *Bridge allows a safe way to pack Shoulders for Press *Elbows In *Lift Collar Bones 1″ *Keep Wrists in Neutral Position *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. Bulgarian Split Squat with Chair/Sofa (20s Each Leg): *Start with Feet Hip Width *Elevate Back Foot on chair/sofa *Drop Back Knee Straight Down *Modify without Elevating Back Knee *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. TRX/ DB/KB/Heavy Object One Arm Row (20s Each Side): *Place other Hand on Hip *Avoid Rotation *Keep Hands Lower the Chest to avoid using Upper Traps *Lift Collar Bones 1” *Elbows In *Squeeze Shoulder Blades & Hold for 1s *Modification: Wider Feet is easier for Stability or 2 Hand Row *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
5. DB/KB/Heavy Object Side Lunge (20s Each Side): *Hold Weight between Legs with Arms Straight *Lift Collar Bones 1” *Squeeze Shoulder Blades *Keep Head Back & Eyes Forward *Hinge from Hips & Lower Lead Glute as low as possible *Knees in line with 2nd Toes *Sit into Heel & Drive Up *Modification: Think ROM before adding weight – Get Low *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
6. Side Lying One Arm Push-Ups (20s each  side): *Stack hips- even bringing top hip forward is best  *Legs straight to increase difficulty *Hand/forearm under chest- forearm should rub against chest *Work on full ext of triceps *Modify on knees *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

Orange Zone Finisher: AMRAP (As Many Rounds As Possible) (3 MInutes)

• HIgh Knee Run (10 each side)

• Cross-Over Mountain Climbers (10 each side)

• Sumo Jump Squats (10)

Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 –  Emphasize slow deep breaths.

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: 650-654-4604

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