Coach Brien Shamp’s Livestream Monday 5 Station Rotation 10/12/20

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

Advanced warm-Up: Core~Mobility Patterns – Perform the following Movements for 5 Reps each in a Circuit for 3 Minutes

*Set Gym Boss or Interval App to: 3 Mins*

1. Back Lunges w. Straight Arm Raises (5 Each Side): *Big 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
2. Kneeling Plank Up-Downs (5 Leading w. Each Elbow): *Hand-Hand-Elbow-Elbow *Low Hands to avoid Stress to Shoulder *Lift Collar Bones 1″ *Widen Feet as needed – Goal is not to rock *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
3. Squats (5): *Arms go up as Hips Hinge into a Squat *Shin Angle *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

After Phase 3 immediately transition to WOD. Get water at any time on your own.

WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on 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: 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 (30s x 4 Sets):

1. 1. Sprinter’s Step-Ups (15s Each Side): *Goal: 6-10 Reps/Side *Start in Sprinter’s Position with Right Foot on Step/Mat & Left Toes on Ground with Slight Forward Lean > Left Arm Forward > Explode Ankle, Knee & Hip Muscles into Step/Mat > Stand Up > Lower back to Start > Repeat *Keep Weight on Lead Foot & Barely touch Ground *Opposite Arm & Leg Drive *Squeeze Butt *Eyes Straight *Head Back *Explode Up *Down Slow & Controlled *Lift Collar Bones 1” *Raise or Lower Step as needed to allow good form but challenge for 15s *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. Standing DB Push Press: *Goal: 6-10 Reps *1 DB in each Hand *Neutral Grip – Palms facing each other *Movement Begins with Hinge of Hips > Partial Squat > Triple Extension: Ankles > Knees > Hips > Press DB to Ceiling > Repeat *Squeeze Butt *Modify with MB or Kneeling Push Up *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

       

   3. DB/KB Weighted Object Suitcase Squats (2 sets per side): *Hold weight in hand between legs *Goal: 10 Challenging Squats *Lift Collar Bones 1” *Hinge from Hips & lower *Eyes Straight *Head Back *Squeeze Butt *Keep Belly in for added Stability – Breathe rhythmically

       

   4. DB/KB Renegade Rows (Alternate): *Goal 6-8 good Reps *https://www.muscleandfitness.com/exercise/workouts/back-exercises/renegade-row/ *Body Set Up should allow Hands to be at Chest Height or Below *Elbows only need to go to Torso *Plank with Straight Legs *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Butt *Modify with Band Rows *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
   5. TRX/Glider/Swiss Ball Leg Curls: *Dig Heels *Bridge > Curl *Hands to Sides – Remove Hands to make harder *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

ACM (30s x 4 Sets):

1. Fast Run: *Drive Elbows *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically

    

2. Squat Thrusts with Hip AB/AD (No Chest to Ground): *After going to plank > open & close legs *Keep Hips from dropping to avoid hurting Low Back *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

    

3. Tony Robbins Dance Club Jumps: *Reach Arms up high as you can while Jumping Up & Down – Work on Incantations at same time – say a word that motivates you while jumping up *Feet Hip width *Land on Ball of the Foot *Toes up *Need good music for this *Modify without Jumps *Keep Belly in for added Stability – Breathe rhythmically

    

4. Forward~Back Jumps *Visualize jumping forward & back over a line  *Stay Tight *Toes up *Modify with Fwd-Fwd-Back-Back *Keep Belly in for added Stability – Breathe rhythmically

    

5. Semi-Circle Agility Drill: Shuffle in a semicircle *Relax heels *Breathe rhythmically

Finisher: Forward-Back W Liners: 20s x 10s x 4 Sets

*Start at the top of the w on the left and work your way right *Lead with Hips when going Backwards *Stay Low *Modify as needed

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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