Group Personal Trainer San Mateo Boot Camp 3/3/15: I Am A Priority Challenge T- 54 & Skinny Jean Program Day 2: Core-Cardio Fat Blaster
Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5 s hold–> 5 s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.
Phase 2: Floor Stretches (5 min) *Work on forearm/wrist mobility
Phase 3: *Review WOD below and assign groups during Phase 2 above and 3 as needed. 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: 50s work time, 15s rest, 8 sets
CORE: Alternate the 6 exercises two at a time for 4 Rounds for 50s (rest 15s in between)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. MB Sit Up & Russian Twist *Start with MB overhead (keep 3B’s) –> perform sit up and chop ball towards ground and then rotate right to left (feet off ground if possible)–>bring MB back overhead (feet back on ground)*Avoid coming all the way up with sit up *Modify by keeping ball at chest height or no ball *Keep chest up *2B’s * Wide feet *Modify with seated balance/stabilizationgrabbing knees to chest- sit on sit bones
2. MB/Roll Supine 1 Leg Bridge (25s Each Leg) *Foot on top of MB or Foam Roll *Heels under knees-Toes up so weight is on heel *Hips level *3Bs
3. Glider/Disc Plank Hip AB/AD *Feet on gliders and elbows on Bosu or Discs *Keep Butt Down *3 B’s
4. Prone Pulldowns with Band *Begin in superman position (relaxed on stomach) with relaxed shoulders –> bend the elbows and pull the elbows back towards pockets (like doing a Lat Pulldown). At the same time lift the chest and hold for 5s. Keep thighs on the ground. Return the arms and torso to the starting position again and repeat.
5. TRX Hip Drop (25 s Each Side): http://www.totalhealthandfitness.com/exerciseview.aspx?id=2676 *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down *Squeeze shoulder blades
6. Supine Lower Abdominal Swiss Ball Rotation *Squeeze SB in between legs and rotate right to left *Bring legs lower to make harder *Maintain belly & bladder engagement with imprint of spine *Crunch to increase intensity *Modify witrh Supiine March
Jog/Walk: 2 min after all 4 sets are complete for each pair
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
