Warm-up prior to workout
WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. Rest for 1 min after the 2nd round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 14 Sets, 60s Transition Time after Completing The Second 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.
- KB/DB/MB/Weighted Object Figure 8 to Hold: https://www.youtube.com/watch?v=F3kihgzdGAc *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips – Not a Squat *Maintain Shin Angle *Modify with Single Leg 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/DB/MB/Weighted Object Suitcase Carry (20s Each Side): *Keep Wrist in Neutral Position – No Wrinkles *Lift Collar Bones 1” *Big Step > Heel > Toe Push Off *Fast Walk *Challenge with heavy loads *Keep Belly in for added Stability – Breathe rhythmically
- DB Bent Over Y & T (20s Each): *Athletic Stance *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Squeeze Shoulder Blades to Spine *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 Cobra Hold: *Interlace Fingers behind Head *Squeeze Shoulder Blades *Relax Shoulders *Feet on ground, Knees off *Engage Quads & Glutes *Modify with Arms to Sides & Externally Rotate if lacking ROM in Shoulder or Pain *Keep Belly in for added Stability – Breathe rhythmically
- Glider Hand Plank AB/AD: **Modify with Plank Jacks or by Elevating Hands *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
- Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs Open > Return Legs to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: No Crunch – Just Do Legs – Make sure Belly doesn’t pop out *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Squat Hold w. Ankle Band (20s Each Side): *Band around Ankles *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge & Lower into a Squat *Maintain Shin Angle *Take Small Steps to not Overstretch the Band *Keep Belly in for added Stability – Breathe rhythmically
- Cardio
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 I AM A PRIORITY Coaching Program starting Monday!
CLICK HERE FOR YOUR FREE DISCOVERY CALL>>> Brien Shamp’s Coaching Program
I’d love to help you achieve your best self!
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!
