Warm-up prior to workout
Core Warm~Up: Perform 2 Sets of the following for 30s each in a Circuit with 10s Rest.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 10s Transition Time after Completing each Circuit*
- Side Lying Leg Raises – Hip AB (LT): *Keep Hips Stacked *Bring top leg into hip extension at start of movement *Legs Straight *Lift Top Leg Up & Down *Keep Belly in for added Stability – Breathe rhythmically
- Side Lying Leg Raises – Hip AD (RT): *Keep Hips Stacked *Legs Straight *Lift Bottom Leg Up & Down *Keep Belly in for added Stability – Breathe rhythmically
- Side Lying Leg Raises – Hip AB (RT): *Keep Hips Stacked *Legs Straight *Lift Top Leg Up & Down *Keep Belly in for added Stability – Breathe rhythmically
- Side Lying Groin Raises – Hip AD (LT): *Keep Hips Stacked *Legs Straight *Lift Bottom Leg Up & Down *Keep Belly in for added Stability – Breathe rhythmically
WOD: Perform the following 8 Core~Cardio Exercises in a Circuit as a Group for 40s with 10s Rest for 3 Sets each
Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 10s Transition Time after Completing each Circuit*
**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**
1. Band/MB/DB Trunk Rotations (20s Each Side): *Standing Figure 8’s if you don’t have a Band *Athletic Position > Weight Shift Back to Front Leg *Use Core & Pivot *Lift Collar Bones 1” *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
2. Step/Bosu/Book Up-Up-Down-Down (20s Leading w. Each Side): *Lead with RT Foot for 20s > Repeat with LT (Up-Up-Down-Down) *Modify with Various Step Heights *Breathe rhythmically
3. Swiss Ball Supine Lower Ab Corkscrew :*Swiss Ball between Feet *Alt. Rotation Clockwise & Counter-Clockwise *Lower Legs as tolerated *Keep Tight *Look Down *Keep Imprint of Spine *Modify with Lower Ab Heel Tap or Supine Lower Curl – Reverse Crunch *Keep Belly in for added Stability – Breathe rhythmically
4. Step/Bosu/Book: Lateral Step-Downs(20s Each Foot): *Relax Heels *Breathe rhythmically
5. Glider Pike: *Feet on Gliders *Bring Feet to Hands *Keep Strong Plank – Avoid Dropping Hips *Modify on Fist/Elbows with Plank or place Hands on Elevated Surface & Perform Jackknife *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. Step/Bosu/Book: Lateral Step w. 1 Foot On Step (Switch Sides each Rep): *Relax Heels *Breathe rhythmically
7. MB/KB/DB/Weighted Object Full Body Extension (Reverse Slam): Pick Weight up like a Deadlift & Extend Overhead with Straight Arms *Hinge from High Hips *Modify by bringing Weight to Forehead if Shoulder Pain *Squeeze Butt at Top of Movement *Avoid Hyperextending Spine *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
8. Step/Bosu/Book: In-In-Out-Out (20s Each Foot): *Relax Heels *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 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!
