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Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform each Exercise for 20s with 10s Rest for 6 Sets before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 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.
- KB/DB Single Leg Straight Leg Deadlift (3 Sets Each Side): *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Hinge from Hips *Keep Weight Close to Body *Modify with 2 Legs *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
- Decline Stability Ball/Chair/Step Push-Ups: *Feet/Knees/Ankles on Ball or Chair or Elevated Surface *Elbows In *Lift Collar Bones 1″ *Keep Core Engaged – Belly In *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- KB/DB/MB Box/Mat Goblet Squats: https://www.youtube.com/watch?v=7ALOgcjlwz8 *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Sit as Low as possible *Hinge from Hip & Squat *Modify without Loading *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
- Seated Band Rows or Any Other Pull Movement: *Sit with a Tall & Lengthened Spine > Legs Extended with Slight Knee Bend > Hinge forward from Hips without moving Legs > Hinge Back from Hips > Row > Repeat *Squeeze Shoulder Blades at end ROM for 1s *Lift Collar Bones 1″ *Low Hands *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)
- DB/MB/SB Backward Lunge w. Rotation (Alternating): *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Move from Center *Rotate Over Forward Leg *Maintain Shin Angle of Front Leg *Modify without Weight *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
- Glider Truck Push Or Bear Crawl: *Gliders under Hands *Hips are high on this (like Bear Crawl) *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Semi Circle Drill: 20s x 10s x 6 Sets *Add down-up as tolerated
*Move in a Semi-Circle with Hands up like playing defense on a basketball court *Cue to be on the Ball of the Foot *Heels barely off the Ground *Keep Belly in for added Stability – 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!
APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview
I’d love to help you achieve your best self!
For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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