LIVESTREAM FRIDAY TABATA 1/22/21
WORKOUT DETAILS HERE:
HTTPS://BRIENSHAMP.COM/2021/01/22/1-21-3/
WOD: PERFORM THE FOLLOWING 6 EXERCISES FOR 20S EACH WITH 10S REST FOR 6 SETS TOTAL, ONE AFTER THE OTHER.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*
Squat Side Step on Step/Chair: *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Keep Center of Gravity (Belly) over Step/Chair *One Foot is always on Bosu/Step/Chair Get full extension each rep and squeeze butt *Raise Height or go faster to make harder *Keep Belly in for added Stability – Breathe rhythmically
KB/MB/DB/Weighted Squat & Press: *Start by holding weight at Chest & Press it up while coming up from Squat *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip & Squat *Get Low *Challenge with Heavy Object *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 *Draw belly in for added stability
Square Drill – Forward, Shuffle, Back, Shuffle (3 Sets Each Direction): *Short Distance *Stay Low & In Control *Breathe rhythmically
KB/MB/SB/TRX/Weighted Object 1 Arm Rows with Knee & Hand on Couch/Bench (3 Sets Each Side): *Feet Shoulder Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip *Keep Hands lower than Chest to Relax Shoulders *Squeeze Shoulder Blades at end ROM – Relax Neck *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)
Forward Lunges w. MB/SB/Weighted Object On Shoulder (3 Sets Each Side): *Feet Hip Width *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *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
Glider Jack~Knife Push~Up: *Start on Stomach > Push-Up & Jack-Knife (Tuck) Knees *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Knees barely off Ground *Modify without Push-Ups and do Jack Knife or Elbows on Elevated Surface *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: Short Distance Lateral Shuffles & Bear Crawl (Opp Arm & Leg with Hips Up): 20s x 10s x 3 Sets Each- Alternate Movements