Fitness San Mateo Boot Camp 2/28/14: Get Fit with this 6 Station Rotation
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
Phase 2: Partner Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Lower Ab Leg Raises *3 B’s *Bring legs lower if advanced *Hands under tailbone *Bend knees to make easier and don’t go as low
2. Side Lying Groin Plank with Bottom Leg Off Ground (RT Side) *3 B’s *Lock shoulders back & down *Keep hips up *Squeeze shoulder blades *Eyes straight
3. Side Lying Groin Plank with Bottom Leg Off Ground (LT Side) *3 B’s *Lock shoulders back & down *Keep hips up *Squeeze shoulder blades *Eyes straight
Phase 3: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM