Group Fitness Trainer Boot Camp San Carlos 7/18/14: 10×10 Challenge Day Friday
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
Phase 2: NONE
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Warm-up for no more than 10 minutes as the campers can continue to warm-up for the first few sets of the workout. Instruct them to gradually increase intensity given skill, fitness and injuries.
*Review WOD below during Phase 2 & 3 above and immediately transition to WOD. They can get water at any time on their own.
Campers team up with a partner or small group and perform the following 10 exercises for 10 reps, then 9 reps, then 8 reps, all the way to 1 rep each. Any order is fine. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible. (Those that finish early can jog, walk, bike, etc.)
1. 10 SB Squats (any position) *2B’s *Hinge from hips *Shoulders back & down *Get as low as possible
2. 10 Burpees (chest hits the ground) *Stay tight *3B’s *Shoulders back & down *Educate about modifications
3. 10 Full Sit-ups *Dig heels *Look at abdomen *3B’s *Bring elbows to groin with hands to sides of head- no pulling on neck *Tongue on roof of mouth
4. 10 Reverse Lunges into a Front Kick – EACH Leg *3B’s *Shoulders back & down *Move from center of gravity (belly) *Keep hands up
5. 10 DB/KB Renegade Rows– EACH arm (push-up positionà do a 1 arm row ) *Wide feet *Squeeze shoulder blades and hold for 2 s *3B’s *Shoulders back & down
6. 10 Box Jumps – (modification – 1 Step-up EACH leg) *Start with arms overhead and end overhead *2B’s *Hinge from hips *Explode into ground *Raise/lower mat/step as tolerated
7. 10 Hindu Push-Ups *Start in downward dog on tippy toesàdive bomb into cobraàgo straight back into down dog *3B’s *Lock shoulders back & down
8. 10 Cross-over Mountain Climbers – EACH leg *Knees barely off ground *Rotate from core *3B’s *Lock shoulders back & down
9. 10 One-legged Deadlifts – EACH leg *Can use SB/Plate/MB *2B’s *Hinge from hip *Shoulders back & down-squeeze shoulder blades
10. 10 Deck Squats (modification – raise up surface with a mat) *Start and end with arms overhead *2B’s *Hinge from hip
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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