Boot Camp San Mateo Personal Training 7/14/14: 6 Station Fat Loss 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: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Quadruped with Knees off Ground (Stationary Bear Position) *Push hands into ground to extend upper back- lock shoulders back & down *Corkscrew elbows *Elbows in *Knee under hips *3 B’s
2. Rocking Bridges (Hold 3s)*On hands and feet *Hands turned opp. direction of feet to externally rotate shoulder as tolerated- turn hands towards feet as needed *Squeeze shoulder blades at top of movement *Feet under knees *3B’s
3. Prisoner Superman (Hold 3s) *Lift legs and torso off ground *Squeeze shoulder blades and butt at top
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 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 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: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. MB/SB Wide Good Mornings *Feet are wider than shoulder width, toes out *Modify with kneeling good mornings for those that need it (if they have back pain, limited ROM)*Hinge from hip- squeeze but and shoulder blades at top of movement *2B’s
2. Glider Jack Knife- Push-Ups *Feet on gliders *Modify with just jack knife*Push hands into ground to extend spine *Corkscrew elbows *Elbows in *Shoulders back & down- Lock *3B’s
3. Prisoner Split Squats (2 sets each side) *3B’s – keep tuck and weight shifted to back leg *Big step makes the movement easier on the knees *Squeeze shoulder blades
4. Battle Ropes: Standing Alternating Wave (right-left-right-left) *Hinge from hips *2B’s
5. Fat Man Rows *Most will use Equalizers as needed *Bring butt down and up to make easier *Squeeze shoulder blades at top *3B’s
6. Squat Hold *Get to 90 degrees and hold *Use Bosu or discs if tolerated – keep simple for beginners *Hinge from hip
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1. Fast Jog in place *Drive arms *2B’s
2. Jump Squats *Start and end with arms overhead *Hinge from hip
3. Lateral Step Right to Left *Athletic Position- Hinge from hip *Move 1 step right and 1 step left, repeat
4. Nordic Skier *Opp. arm & leg *Land on ball of the foot with toes up *3B’s
5. Fast Butt Kicks with Opp. Arm & Leg *3B’s
6. Fast Feet with Down-Ups on Coach’s Call *Tell campers to hit their chest to the ground and get up ASAP
Circle Time: Cool down & stretch (5 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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