Coach Brien Shamp’s Livestream Wednesday Lower Body Workout 6-10-20

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

WOD: Alternate the following 8 Exercises two at a time for 30s with 10s Rest for 4 Sets each.

*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: 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. DB/KB/SB/Weighted Object KB Good Mornings: *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight at Chest *Hinge from Hips *Squeeze Butt *Squeeze Shoulder Blades *Modify with Bridges for those with Back Issues *Keep belly in the entire time. *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. DB/KB/SB/Weighted Object Backwards Lunge w. 1 Arm Press (15s each side): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Weight Shoulder Height *Lunge Back > Press Weight Up > Elbows In > Repeat *Move from Center (Belly Button Area) *Modify without Weight & Avoid Press for those with Shoulder Issues *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. SB/MB//KB/Weighted Object Bear Hug Staggered Squats: *One Foot Forward, Back Foot on Toes – Aligned with Front Heel *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head back & Eyes Forward *Squeeze Shoulder Blades *Hinge from Hip & Squat *Maintain Shin Angle *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. Glider/Stability Ball Leg Curls: *Start with Legs Straight & Heels on Gliders/Ball *Arms to Sides, Palms Down > Curl Legs in towards Butt & Bridge > Repeat *Modify with Alt. Leg Curls or Bridge *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

5. SB/MB//KB/Weighted Object Chair Step-Ups (20s Each Foot): *Keep one foot on chair/step for 20s and barely touch the ground with the other – avoid touching heel on the leg that goes up & down *Remove weight to make easier *Lift Collar Bones 1” *Modify by Increasing or Decreasing Intensity with Weight & Height of 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

6. TRX Rows/Band Rows/ Bent Over Rows: *Squeeze Shoulder Blades at end ROM *Lift Collar Bones 1” *Keep Hands Below Chest *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)

7. Quadruped Beast Butt Blaster (20s Each Leg): *Knees 1-2” off ground *Lift Collar Bones 1” *Corkscrew Elbows In *Modify with Knees on ground *Perform Hip Extension: Bring Leg Up & Down *Squeeze Butt *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

8. Kneeling Triceps Extensions: *Start in Kneeling Position on floor > Elbows, Forearms, Palms Down > Push into floor > Extend Arms/Elbows > Return to floor > Repeat *Lift Collar Bones 1” *Glide Head Back *Bring Knees back or move to Toes to make harder *Extend fully to feel Triceps *Squeeze butt *Keep belly in the entire time. *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up

Finisher: High-Intensity Burpees: 20s x 10s x 4 Sets 

*Elbows In & Hands Low *Lift Collar Bones 1” *Modify with Get-Ups *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!

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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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