Paragraph
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed the Active Rest Movements (ARM) for 30s with 10s Rest for 4 Sets each before Rotating to the next Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition after Completing all 8 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 an741-741 aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
PM (30s x 4 Sets):
- KB/MB/DB/Weighted Object Wide Romanian Deadlift (Straight Leg Deadlift): *Wide Feet *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack the Shoulders *This is not a Squat but a focus on Hinging Back *Hands should go about Knee height for most people *Make it a tough 8-12 Reps *Modify with Bridges *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
- KB/MB/DB/Weighted Object Wall Ball Without the Wall (Squat & Press): *Throw the Weight into the Air (just a little) & Catch *Go Heavy with Weight if tolerated *Get Low with Squat *Hinge from Hip *Lift Collar Bones 1″ *Modify without Press *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
- SB/KB/DB/MB Bent Over Rows/Squat Thrust: *25-45 lbs *Stay down the whole time: Row > Plank > Row > Plank *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip – High Hips, not a Squat *Keep Hands lower than Chest to relax Shoulders *Squeeze Shoulder Blades at end ROM *Avoid drop in Hips with Thrust (that can cause Back Pain easily) *Modify with Bent Over Row Only or Basic Band Row – Avoid Bent Over Position with those who have trouble with Hinge/Back Pain *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)
- Wall Crawl or Push-Ups or Push-Up Hold: *Elbows In, Collar Bones Up, Shoulders Back & Down *Start on your Stomach with the Soles of your Feet just in front of a Wall > Place your Hands underneath the Shoulders & Straighten Arms > Push-Up (Knees on ground as needed) > Step your Feet on the Wall > Walk your Hands in toward the Wall as you Walk your Feet Up > Goal is to Touch your Belly & Nose or Forehead to the Wall – This can feel scary at first, so Walk as close as you feel comfortable – As you get Stronger & more Confident, you can Walk all the way in > Simultaneously Walk your Feet Down the Wall & Your Hands away, coming back to lie down on your Belly *Goal: 1-3 Reps *Modify with Push-Up on Knees *Keep Belly in for added Stability – Breathe rhythmically
- SB/KB/DB/MB Chair/Stool/Bosu Step-Ups (20s Each Foot): *Keep Lead Foot on the Step – Avoid touching the Trail Leg Heel to the Ground *Add MB/KB/SB or Step Height to make more difficult *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
ARM (30s x 4 Sets):
- Liners: *Keep Belly in for added Stability – Breathe rhythmically
- Butt Kicks w. Weight Shift Side to Side – Stationary: *Slight Forward Lean *Keep Belly in for added Stability – Breathe rhythmically
- Squat Jacks: *Start with Feet Together > Hinge > Squat > Hands should Touch at top with Arms Straight *Modify without Jump *Keep Belly in for added Stability – Breathe rhythmically
- Stationary High Knee Skips: *Toes Up with Landing *Opp. Arm & Leg *Explode Feet into ground *Keep Belly in for added Stability – Breathe rhythmically
- Tony Robbins Dance Club Jumps: *Reach Arms Up high as you can while Jumping Up & Down – Work on Incantations at the same time – say a word that Motivates you while Jumping Up *Feet Hip Width *Land on Balls of the Foot – Toes Up *Modify without Jumps *Keep Belly in for added Stability – Breathe rhythmically
Finisher: Speed Skaters: 20s x 10s x 6 Sets
*Hop from Foot to Foot Laterally *Stay Low *Flat Back *Work on Speed *Modify with In-In-Out-Out
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
Please share my educational content with your friends and family and help us influence even more people to reach their full potential.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
