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Coach Brien Shamp’s Monday 5 Station Rotation 9/13/21

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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 30s followed by the Active Rest Movement (ARM) for 30s for 4 Sets each before rotating to the next Station.

*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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. Encourage clients to work in zones 4 & 5 for 10 minutes or more8 as tolerated**

PM (30s x 4 Sets):

  1. Sprinter (Chair) Step-Ups w. Elbow & Hip Drive (15s 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 & 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 w. (15s 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 or with Hands on Elevated Surface  *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/MB/Db 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. Backward Lunges w. 1 Arm Press (15s Each Side): *Start with Feet Hip Width *Opp. Arm & Leg Movement *Press Arm Up as you come up from Back Lunge *Lift Collar Bones 1″ *Modify without Press *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

  2. 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 & Extend to Full ROM *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 (30s x 4 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 > Back out with Right > Left *Switch Lead Foot after 20s *Relax Heels
  2. One Foot Lateral Hop (15s 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 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 Mind & Body 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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