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 40s followed by the Active Rest Movements (ARM) for 40s with 5s Rest between for 3 Sets each before rotating to the next Station.
*Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 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 an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more8 as tolerated**
PM (40s x 3 Sets):
- KB/DB/SB/Weighted Object Suitcase Squat (20s Each Side): *Use KB’s preferably *Holding Weight in Hand with Thumb around Weight – Perform a Squat *Keep Hips & Shoulders Level *Recruit Opp. Side to Maintain Alignment *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip *Get Low *Challenge with Heavy Load as tolerated Keep Belly in for added Stability *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
- DB/SB/Weighted Object Bent Over Rows/Squat Thrust: *Stay down the whole time: Row > Plank > Row > Plank *Hinge from Hip *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Hands lower than Chest to Relax Shoulders *Squeeze Shoulder Blades at end ROM *Avoid Drop in Hips *Modify with Bent Over Row Only or Basic Band Row *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)
- Prisoner 3 Way Lunges (Fwd > Side > Back) (20s Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Rotate from Core *Keep Arms Straight *Modify with Back Lunges *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/DB/SB/Weighted Object Split Stance Reverse Wood Chop (Alt. Sides with Chop/ 20s per Side with Split Stance): *Feet Hip Width with Back Heel Elevated *This will challenge your Balance *Lift Collar bones 1” *Movement is Opposite Knee to Opposite Shoulder (Low to High) *Rotate from Core & Get Full Rotation *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.
- Foam Roll/MB/Ball Push-Up – Alternate Right to Left: *MB Stays in Place *Use harder & bigger MB’s or a small MB that fits into Palm *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *To increase Plyometric activity, go faster *Widen Feet to make easier *Modify with a DB’S or a Step-Riser for Push-Ups for those with Wrist Pain *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 (40s x 3 Sets)
*Relax Heels with all Agility Work *Modify as needed for all Jumping Movements *Breathe rhythmically
- Stationary Fast Run: *Drive Elbows *Relax Heels *Run on Ball of Foot
- Icky Shuffle: RT > RT > LT > LT > RT > RT *Relax Heels
- Lateral Jumps: *Both Feet *Visualize Jumping Right to Left over a Line *Stay Tight *Toes Up *Relax Heels
- 4 Square Jumps: *Visualize a Square with 4 Quadrants – Jump Forward > Right > Down > Left > Repeat (2 Sets Each Direction) *Relax Heels
- Wacky Jacks: *Open Elbows *Collar Bones up 1” *Keep Legs Straight *Side Bend – Elbow Towards Same Knee *Breathe rhythmically
Finisher: Sem-Circles w. Squats: 20s x 10s x 6 Sets
*Shuffle in a Semi-Circle & Squat every few seconds *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *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 Mind & Body 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!
