Boot Camp Redwood City Athletic Club 9/3/14- Skinny Jeans Solution Program Day 10: TABATA Workout

Boot Camp Redwood City Athletic Club 9/3/14-  Skinny Jeans Solution Program Day 10: TABATA Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

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

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

1.     Beast Position with Hip Ext. *Keep bear position and extend hip (2s hold) *Knees 1″ off ground  *Push into ground to extend upper back  *3B’s *Shoulders back & down *Corkscrew elbows 

2.     Supine bicycle crunches *Rotate from core *Avoid pulling on neck *3B’s

3.      Prone Flutter Kick *Lift legs off ground and kick *Toes to nose

Phase 3: Primal Movements: Review the WOD below for 5-10 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.

*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises

1.    SB/DB/KB/Plate 2 Arm Handle Squat (AKA Jefferson Squat) *Weight hangs below groin with straight arms *Hinge from hip *Down slow and hold for 2s and squeeze butt at top for 2s *Squeeze shoulder blades *Stand on bench/mat or 2 mats to increase ROM as needed *2B’s *Studio: Monkey Bar Room with KB

2.    4 cone Liners with MB Pickup (AKA Suicides) *There should be two MB’s at each cone and 3 at start if there are two people per line *Stay low *Make sure hips are back and chest is up, back should be flat

3.    Sprinter Backwards Lunge with Knee Drive (4 sets each side) *Opp arm & leg *Finish with knee drive and hold leg at top if possible *Bend forward with back flat.

4.    TRX Row or Equalizer Row *Shoulders back & down *End with squeeze of shoulder blades  *Get Low

5.    Burpee with 1 Leg Push-Up & Lateral Jump (3 sets each side):   *Hit chest to ground *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *3B’s

6.    Band/Ripp Trainer Reverse Wood Chops with Pivot (4 sets each side) *Weight Shift–> Rotate–>Pivot*Bring band from knee to opp. shoulder with arms straight

7.    Boxer’s Jump Rope *Perform Jump in box pattern at Studio: fwd–>rt–>back–>lt  (4 each direction)  (hit all 4 corners) Heel-Toe *Relax heels *Stay relaxed

Circle Time-Cool Down Stretches: 5 min

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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