Coach Brien Shamp’s Livestream Monday 5 Station Rotation Workout 8-3-20

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 Strength Movements (PSM) for 40s followed by the Active Core Movements (ACM) for 40s for 3 Sets each before moving on 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: 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.

PSM (40s x 3 Sets):

1. Push: Stability Ball Push Up: *Hands on Outside of Ball – Feet on elevated surface if possible *Wider Feet is easier *Push the ball in from the Sides *Hands under Chest *Down Slow & Controlled > Explode Up *Lift Collar Bones 1” *Progress to 1 Foot as tolerated *Modify as needed *Goal: 8-15 *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
2. Rotate: Forward Lunge w. MB/DB/SB/KB/Weighed Object Rotation (20s Each Side): *Standing Tall with MB in Front of Chest > Take a Big Step Forward > Drop Back Knee to ground > Rotate MB Over Forward Knee > Push hard back to Start > Repeat *Move from Center *Goal: 6-8/side *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. Pull: Band/DB/KB/SB/TRX/Weighted Object 1 Leg Squat with 1 Arm Rows (20s Each): *Feet Together  *Hands under Chest – Tendency is to engage Neck *Relax Shoulders *Lift Collar Bones 1” *Modify with 2 Arm Row *Goal: 6-12 *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)
4. Hinge: DB Single Leg Straight Leg Deadlifts (20s Each Side): *Feet Together *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure non-working Leg is bent the whole time at 90 degrees *Squeeze Butt *Hold for 2s *Keep Core Tight *Squeeze Shoulder Blades entire time *Hinge from Hip *Modify: Perform without Load – Can also Hold Something Stationary to assist with Balance *Goal: 6-12 *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. Squat: KB/DB/SB/Weighted Object Suitcase Sumo Squat (20s Each Side): *Wide Feet *Preferably Use KB *Hold 1 KB in between Legs with Straight Arm *Goal is to keep Shoulders Level and to not Side Bend *Hinge from Hip > Squat  *Get Low but don’t touch KB to ground *Squeeze Butt *Goal: 6-8/side *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

ACM (40s x 3 Sets):

1. Plank Jacks: *While in Plank Position, Bring Legs Out & In *Keep Hips from Dropping *Straight Legs *Lift Collar Bones 1” *Modify with Elbows or Rocking Bridges *Keep belly in *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
2. Heisman’s: *Elbow to Opp. Leg *Relax Heels *Focus on Speed *Keep Belly in for added Stability – Breathe rhythmically
3. Front to Back Jumping Jacks: *Arms & Legs go Forward – Back rather than typical Side to Side Motion *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
4. Lateral Jumps & Forward-Back Jumps (20s Each): *Jump over a line with 2 Feet *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
5. Boxing

Final Finisher: Sprints: 30s x 30s x 4 Sets *Encourage recovery with breathing and stretching for 30s after each working set

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!

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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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