Group Personal Training San Mateo Boot Camp 1/12/15: 2015 I Am A Priority Transformation Day 1: First Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
Phase 2: Core (Perform the two movements for 60s back to back with no rest. Perform 1 set. (2 Min)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank (60s) *Shoulders back & down 3B’s
2. Push-Up Hold with Foot To Hand Hip Opener (60s) *In push up positionà bring right foot outside right hand (big stretch)à back to push-up holdà repeat other side *Shoulders back & down 3B’s
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Warm-up for approx. 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 9 exercises for 9 reps, then 8 reps, then 7 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.
1. 9 SB Squats (any position) *2B’s *Hinge from hips *Shoulders back & down *Get as low as possible
2. 9 Burpees (chest hits the ground) *Stay tight *3B’s *Shoulders back & down *Educate about modifications
3. 9 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. 9 Prisoner Forward Lunges (Stationary) – EACH Leg *3B’s *Shoulders back & down *Move from center of gravity (belly) *Squeeze shoulder blades
5. 9 TRX Wide Rows *Palms down- bring hands outside shoulders *Squeeze shoulder blades and hold for 2 s *3B’s *Shoulders back & down- relax shoulders
6. 9 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. 9 Glider Push-Up Pikes – *Perform push-up as tolerate or just hold à perform pike (legs straight) attempting to bring feet to hands *3B’s *Lock shoulders back & down
8. 9 KB/DB/Plate Straight Leg Deadlifts *Feet hip widthà weight hanging with straight armsàhinge from hipà com up and squeeze shoulder blades and butt *2B’s *Shoulders back & down
9. 9 MB Slams *Slam MB into ground and follow through- use legs *2B’s *Hinge from hip
*Bonus: for those that finish early tell them to do 10 of everything
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.
Are you up for a challenge. Sign up for the 2015 “I Am A Priority Transformation Challenge” : https://brienshamp.com/programs/transformation-challenge/
Your friend & coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
See my daily blog here: https://brienshamp.com/blog
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