WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets before moving on to the next one.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time 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 an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- KB/DB/MB 1 Arm Weighted Object (Bent Knee) Deadlift (4 Sets per Side): *Feet Shoulder Width > Toes Out *Ideally Deadlift Starts & Ends on Ground each Rep but with a DB this will be Tough – You can Raise the Ground to make it easier on your Back if using DBs *Before lifting Weight, make sure Shoulders are Packed – Teach to Respect Load *Eyes Straight Ahead *High Hips – Not a Squat *Flat Back *Maintain Shin Angle *Squeeze Butt at End ROM each Rep *Cue to go Up Fast in 1 count & Down Slow in 2 Counts: Bring Weight Down first so Arms are Straight (1st Count) and then Hinge & Lower Weight (2nd Count) *Modify with Body Weight Squats *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
- Spiderman Push-Up w. Foot on Glider: *Glide Knee to Elbow while going Down into Push-Up *Lift Collar Bones 1” *Head Back & Eyes Forward *Corkscrew Elbows In *Modification: Kneeling or Hold Push Up with Glider Spiderman *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
- 3 Marker Agility Reaction Drill: *Space 3 Markers a few yards apart in a line *Designate each marker 1, 2 or 3 *Coach calls out the marker to run to (1,2,3) * Breathe rhythmically
- Split Squat Jumps (4 Sets per Side or Alt Each Rep for Advanced): *Feet Hip Width *Bigger the Stride = Easier on the Knees *Arms can Assist Legs with Jump *Slight Forward Lean *Modify with 1 Side at a time or 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
- Bench/Couch Prone 1 Arm DB Rows (4 Sets Each Side): *Use other hand to stabilize *Lift Collar Bones 1″ *End with Squeeze of Shoulder Blades *Modify without Ball *Draw the belly in toward the spine the whole time with Rows *Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Stability Ball/Floor Supine DB Triceps Extensions: *Lift Collar Bones 1″ *Modify without Ball *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
Finisher: Coach’s Choice for Cardio: 20s x 10s x 8 Sets
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!
