Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Core Warm-Up – Perform 1-2 Sets Each
*Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving.
- SB/MB Shoulder Get Up (3 Reps/Side): *Start Lying Supine with the Right Knee Bent > Left Leg Straight at 45 degrees > Left Arm Straight at 45 degrees > Weight over Right Shoulder held with Right Hand *Feet Wide to Anchor *Roll to Side > Sit Up Tall > Thread Leg Back > Kneel > Push Hips Forward > Stand > Reverse *Keep Front Foot on the ground the entire time – If you lift up the foot even a little, strength is reduced *Modify without Weight or just stand up and lie down any way possible *Go at own pace as needed *Keep Belly in for added Stability – Breathe rhythmically
- Crab Reach: *Start in Crab Position >Bridge up & Reach Left Arm Up and Back > Switch * Extend spine*Turn hands to sides to reduce stress to hands/wrists *Modify with supine basic bridge or Rocking Bridges *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
WOD: Perform the following 5 Exercises in a Circuit as a Group for 40s with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 3-5 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. Work in zones 4 & 5 for 10 minutes or more as tolerated**
- Seated Russian Twist with Weight: *Rotate Torso RT > < LT with Arms Extended as Tolerated *Sit Tall with Knees & Hips Flexed *Lift Collar Bones 1” *Feet off ground if tolerated *Modify with Supine Trunk Rotation or Grab Knees sitting tall with feet off ground * Keep Belly in for added Stability and breathe out through mouth.
- Kneeling Side Bend with Weight On Head: *Kneeling *Lift Collar Bones 1” *Squeeze Shoulder Blades *Widen Knees for Stability *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
- Supine Chops with Weight: *Chop Right > Center > Left *Look at Abdomen *Tongue on Roof of Mouth *Dig Heels into ground *For those with Pelvic Floor Issues like Diathesis avoid and do Lower Ab Curl with MB Btw Knees *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
- Supine Straight Leg Bridge Hold with March: *Keep Hips Up & Legs Straight *March as tolerated *Hands to sides of Body to assist as needed *Modify with Bridges *Keep Belly in for added Stability – Breathe rhythmically *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
- MB Kneeling Reverse Wood Chops (20s each side) *Low to high diagonal *Lift collar bones *Low to high-knee to shoulder movement *Keep back flat *Hinge from hip *Rotate from core *Arms straight to make harder as tolerated *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
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.
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