Coach Brien Shamp’s Livestream Bonus Saturday 3/20/21

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 40s with 10s Rest for 3 Sets each.

*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 60s Transition Cardio Time after Completing all 8 Movements*

1. MB/Foam Roller Lower Abdominal Curl: *Place Foam Roll btw Hams & Heels *Hands under Tailbone or grab anchor to make easier *Move from Core – Curl Pelvis *Relax Neck *Keep Belly in the whole 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. Prone Butt Pincher Hold w. AB/AD: *On Stomach with Knees Open as wide as possible & Heels pressing into each other *Lift Thighs Up > Hold > Squeeze Butt > Bring Knees In & Out – Squeeze Knees at end *Modify with just AB/AD or Flutter Kick *Keep Belly in for added Stability – Breathe rhythmically
   
   
3. Standing Band Trunk Rotations or Standing MB/DB/ Weighted Object Diagonal Wood Chops  (20s Each Side): Trunk Rotations: *Make sure there is tension in the band from the start – move back as needed or use Thicker Band *Keep Hands Low – Arms Straight
   Wood Chops: *Perform chopping patterns from shoulder to opposite knee *Lock Shoulders Back & Down *Move from Core *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. Elbow/Hand Plank Alternating Hip Drop: *Drop RT Hip > Center > Left > Repeat *Focus on strong core – keep hips from dropping *Lift collar bones 1″ *Keeps legs straight *Modify for those with diathesis/core imbalances: Perform on Knees *Keep Belly in for added Stability – Breathe rhythmically
   
   
5. Swiss Ball/Gliders Leg Curls > Bridges (20s Each): *Feet on top of Ball/Gliders *Start with Feet Together *Dig Heels into Ball/Gliders *Use Hands as needed to assist – Raise Arms to make harder *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
   
   
6. Core Breathing in Quadruped w. Opp. Arm & Leg (20s Each Side): https://www.youtube.com/watch?v=7ahpDg2TCPM&t=87s *Hands Under Shoulders, Knees Under Hips *Corkscrew Elbows In *Shoulders Back & Down *Avoid movement in Spine *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
   
   
7. Squat Hold with Back Lunges w. Rotation: *Maintain Squat Hold while Back Lunging and add rotation over front knee *Bring knees down towards ground *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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. Bridge Reach Overs: *Lay on Back on Floor *Knees Bent & Centered Over Heels *Elbows Bent to Side w. Hands Up *Bridge Hips Up & Reach One Hand/Arm over Opp Shoulder > Touch Floor > Return to Start Position & Repeat to other side *Push through Heels *Squeeze Glutes *Get Hips as High as possible *Rotate Thoracic Spine *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

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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Your friend & coach,

Brien

Telephone: 650-654-4604

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