Warm-up with Breathing, Self-Massage and Stretches prior to workout.
Advanced Warm-Up: Body Weight Warm-Up (5 Min AMRAP):
1. 10 Straight Leg Single Leg BW Deadlifts (5 Each Side)
2. 10 Prisoner Split Squats (5 Each Side)
3. 10 Inch Worm~Spiderman Push Ups (5 Each Side)
4. 10 Side Lunges (5 Each Side)
WOD: Complete the following 7 Exercises in a Circuit for 40s with 10s Rest for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 21 Sets, 10s Transition Time after Completing each Round*
*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.
WOD:
1. Side Lying Groin Plank w. Glider Hip Flexion/Extension (20s Each Side): *Top Leg on Mat/Step supporting Body – Place Bottom Foot on Glider & Perform Hip Flexion & Extension *Lift Collar Bones 1” *Squeeze Shoulder Blades *Modify by putting Bottom Leg on Ground to Reduce Load *Keep Belly in for added Stability – Breathe rhythmically
2. Hand Side Plank Hip Drop w. Leg Raise (20s Each Side): https://www.youtube.com/watch?v=8VEK6Y3u9tM&feature=youtu.be *Start with Knees Stacked supported by 1 Hand > Raise Hips > Raise & Extend Top Leg > Repeat *Lift Collar Bones 1” *Head Back & Eyes Forward *Squeeze Shoulder Blades *Top Hand on Hip *Modify with Bottom Leg in Bent Position *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. MB/DB Supine Bent Knee Combo Crunch: *Alt. Legs *Start with Legs Straight > Lying Supine with MB Overhead > Spine Imprinted > Bend Right Knee to 90 Degrees > Crunch Up > Bring MB towards Right Foot > Back to Start > Switch to Left Side after 20s *Keep Chin Tuck *Avoid arching Low Back *Modify without MB – For those with Recti-Diastasis, Back Pain or Core Imbalances – Avoid and do Bridges *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
4. Prone Stability Ball Back Extension: *Start by Lying on Top of Ball, with Feet Anchored to the Ground & Give Ball a Big Hug *Wide Feet *If you don’t have a Ball, Perform on Floor & Lie on Stomach with Feet Anchored to Ground *Perform Back Extension & Externally Rotate Shoulders with Arms to Sides > Hold for 2s > Repeat *Lock Shoulders Back & Down *Lift Collars Bones 1” *Chin Tucked *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
5. Lower Abdominal Curl w. Roll/Ball Btw Heels & Hams: *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
6. Stationary Beast w. Hip Ext (20s per Side): *Hands Under Shoulders *Keep Arms Straight *Lift Collar Bones 1” *Squeeze Glutes at End ROM & Hold for 2s *Modify with Knees on Ground *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. Standing MB/DB/Band Alternating Wood Chop Slams (Alt. RT to LT): *Connect to Ground with Feet *Move from Core *Rotate from Shoulder to Opposite Hip > Follow Through *Exhale on the way down with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) and inhale, on the way up – Keep Belly in for added Stability
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!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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