Millbrae Fitness Center 9/19/11 Fat Loss Workout – Total Body Workout of the Day
Past Wokout (7/12/2010 FBBC)
Preparation:
*Perform the following in a group
1. Squats: 10
2. Single Leg Squats: 5 Each Leg
2. Inchworm: 5
3. Walking Single Leg Deadlift: 10 each *Hinge from hip and try to touch ground keeping back straight *alternate legs
4. March–>High Knee Skip–>High Knee Run–>Forwards Jog–>Backward Jog–> Lateral Shuffle–> Carioca (10 Yards Each)* Perform drills for about 10 yards and then jog to half court line and then jog back to start. Perform 2x each. *The goal for the first three drills is to do as many foot contacts as possible in 10 yards *Arm drive is key *drive foot into ground with toes up-land on ball of the foot
5. Group Relay Drill -Liners to Half Court (5x Each) *Groups of 3-4 people to allow adequate rest
Unilateral WOD: Perform the following exercises in a circuit for 40s each for 2-3 rounds
- TRX One Arm Row (20s each side)
- Single Leg Bleacher Squat (20s each side)
- Push and Rotate with Band (20s each side)
- Plate Singe Leg Deadlift (20s each side)
- Dynamic Side Plank with Groin
- Battle Ropes: Standing One Arm Rotation (20s each side)
- Lateral Side Step (can use bosu or big matt) *Stay Low
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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