Boot Camp Burlingame Athletic Club 8/30/14- Skinny Jeans Solution Program Day 6: Saturday Core-Cardio Fun

Boot Camp Burlingame Athletic Club 8/30/14-  Skinny Jeans Solution Program Day 6: Saturday Core-Cardio Fun

Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements

Phase 2: None

Phase 3: *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.

*Set Gym Boss or Interval App to: 40s work time, 20s rest(transition time), 10 sets the following 10 core-cardio exercises for 4 sets then move on to next two exercises. If ready before 20s do jumping jacks in place.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.        TRX Pendulum Plank *In plank position, swing legs right to left *Keep hips up *3B’s *Tighten quads

2.        Cardio/Core: MB Side Toss Against Wall (20s each side) *Change directions after 20s *Rotate from core *Hinge from hips *2B’s *Weight shift front to back *Rotate from core

3.        Swiss Ball Crunch *Support back with ball *Get extension over ball *3B’s *Tongue on roof of mouth

4.        Cardio: Jumping Jacks *Relax heels

5.        Prisoner Cobra Hold (Hold for 40s) *Squeeze shoulder blades *Keep arms close to sides *Externally rotate shoulders

6.        Core/Cardio: Rip Trainer Pitchfork (20s each side):  *Hinge from hip *2B’s

7.        Bosu Ball Kneeling MB Figure 8’s *Kneeling on Bosu, hold onto MB and make a figure 8  *3B’s *Monkey Bar Room

8.        Cardio: X-Bike *Educate campers about gears (hard vs easy)- need a tough gear to stand. There should be a smooth circle when the gear is good, especially when standing. Seat height should allow for only a small bend in knees.

9.        Ankle Band Side Step (Squat Position 20s and Straight Legs 20s) *Alt. sides *2B’s

10.    Cardio: Cross-Country Skier with Gliders *Opp. arm & leg

Circle Time-Cool Down Stretches: 5 min

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