Menlo Park Boot Camp 8/4/12- Summer TABATA Training Program

Menlo Park Boot Camp 8/4/12- Summer TABATA Training Program

3 Phase Warm-Up: 

Phase 1: Foundation Mobility Training (2 Min) 

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

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

1. Supine Prisoner Position Lower Ab Leg Curl *Heels to hamstrings *3 B’s *Curl pelvis off ground and control back down *Move from core, not legs

2. Supine Bridge with Straight Leg Raise *Hold bridge position *Alt. Legs *Keep hips level *Get stretch in hams

3. Bench Crunch *Crunch at top *Shoulders back & down *Squeeze shoulders *Raise legs to make easier

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max effort 

1. Back Lunges with One Arm Raise *Alt. sides *Opp. arm & leg *Hold for 2s *Extend arm straight up to lengthen body

2. Inchworm *Front & back *Hold plank for 2s **Shoulders back & down-Lock

3. Side Squats *Hinge from hip *Step to side while lowering into squat 

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total before moving onto the next exercise

1. 2 Cone Forward-Backwards Agility Drill *Touch ground with hand with the same leg that plants- inside leg
2. Deck Squats *Raise Mats as Needed *Perform on 1 Leg to Make Harder
3. SB Bent Over Row *Hold retraction for 3s *Lock Shoulders Back & Down -Squeeze
4. 3 Cone Lateral Weave Agility Drill *Stay Low *Quick Feet
5. Swiss Ball Jack Knife- Push-Up *Lock Shoulders Back & Down *Elbows In *No push-ups for those with shoulder issues and those who did the class yesterday
6. MB Wall Ball *Get to 90 with squat *Explode up
7. Prisoner Side Lunges *Alt sides *2 B’s *Hinge from hip and get as low as possible

Circle time & stretch (5-10 minutes)

Please add your comments below on the workout.

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