LIVESTREAM THURSDAY CORE~CARDIO BIRTHDAY WORKOUT DETAILS HERE:
HTTPS://BRIENSHAMP.COM/2020/11/19/11-19/
WOD & EQUIPMENT NEEDS:
Squat Jacks *Get to 90 degrees with Squat (Hinge) & Touch Hands at the Top *Challenge to do as many as possible *Maintain Shin Angle *Keep Belly in for added Stability – Breathe rhythmically
Supine Lower Ab Corkscrew (20s Each Direction): *On Elbows in Crunch Position > Lying on Back > Lock Shoulders Back & Down > Legs Criss-Cross Independently *Keep Imprint of Spine *Lower Legs to make harder if able to maintain Imprint & Belly from pooching *Look at Abdomen *Tongue on Roof of Mouth *Modify with Lying Lower Abdominal Heel Tap or Grab Knees to Chest *Keep Belly in for added Stability – Breathe rhythmically
Burpees: *Lift Collar Bones 1” while on Stomach *Modify as needed *Chest must hit ground for the Burpee to count
Supine Butterfly Bridge: (4:45 in Video) youtube.com/watch?v=UBa-EtVvSks) *Place Feet Together > Open Knees as wide as possible *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
Lateral Step Squat Hold: *Start with Feet Shoulder Width *Hinge from Hips to Squat Hold > Side Step Laterally Right to Left *Get as deep as possible with Squat without moving Shin forward *Go lower as tolerated while keeping Posture & Neutral Spine *Keep Belly in for added Stability – Breathe rhythmically
Plank Up-Downs (20s per Side): *Start on Elbows in Plank *Lead with RT Hand for 20s > Switch to LT Hand for 20s *Relax Shoulders *Cue: Hand-Hand-Elbow-Elbow *Low Hands *Lift Collar Bones 1″ *Widen Feet as needed – goal is to not Rock *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
Burpees: *Lift Collar Bones 1” while on Stomach *Modify as needed *Chest must hit ground for the Burpee to count
Prone Band Superman (Hold 2s): *Start with Arms Overhead on Ground *Drive Elbows Back & Down > Hands Should End Up Shoulder Height (Like doing a Pull-Up) *Chest Up *Lift everything off ground with Legs Straight *Squeeze Glutes *Keep Belly in for added Stability – Breathe rhythmically
The words of the week are Carpe Diem. Carpe Diem is the enjoyment of the pleasures of the moment without concern for the future. Latin: “pluck the day” or “seize the day” phrase was used by the Roman poet Horace to express the idea that one should enjoy life while one can. “Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” Mother Theresa Are you living in the moment? What would you do differently if today was your last day? Let’s make the most of this today and everyday. Be grateful and love thy self, thy family and thy neighbor!