Boot Camp Burlingame Fitness Training 5/12/15: Body Weight Flat Abs
3 Phase Warm-Up:
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 & Review WOD (5 min) *Work on forearm/wrist mobility
Phase 3: None
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
We will be doing 2 min of cardio followed by 4 core exercises and again for another set a cardio & core exercises for 4 rounds.
Perform the following core/cardio workout in a GROUP. All core exercises are 40s each. There should be a quick transition as a group (10s) between exercises. *Take out some Gliders and MB’s so the group make things harder as needed
2. Supine Lower Ab 2 Leg Corkscrew (20s clockwise & 20s counter-clockwise with both legs) switch *3B’s- especially imprint of spine *Look at abdomen *Lower legs to increase intensity
3. Bridge Hold with Straight Leg Raise (20s Each Side) *Bring leg up and down with straight leg *Keep hips up and stable *2B’s *To make harder, place MB/foam roll under arch of foot *Toes flexed *Hips level *Toes Up *2B’s
4. Body Saw Plank *To make harder stack one leg on top of the other and use 1 glider *Shift weight front to back *Feet together *Squeeze butt *3 B’s
5. Seated Russian Twist with Bicycle *To make harder use a MB *Extend arms *Sit on sit bones *Feet off ground as tolerated *Shoulders back & down
6. Walk/Jog/Obstacles: 2 Min
7. Toe Touch with Straight Legs *To make harder use a MB *Attempt to touch toes *Look at abdomen *Tongue on roof *Chin tucked *3B’s
8. Modified Superman *Start with arms overhead *Drive elbows back & down *Chest up (Hold 5s) *Legs straight
9. Side Plank on Hand (20s Hold Each Side) *3B’s *To make harder lift top leg up & down *Modify as Needed *Shoulders back & down *Squeeze shoulder blades
10. Supine Jack-Knife (20s Each Side) *3B’s *Extend one leg out and bring one knee up to 90 degrees of flexion *Lift upper body into crunch for 20s each side *Tongue on roof *Look at abdomen *Hands on side of head- avoid pulling neck
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
