Redwood City Gym Trainer Boot Camp 8/13/12: Is One Side Weaker- Let’s Work On That!
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 Reverse Crunch *Wide knees *3 B’s * Touch heels to ground and curl pelvis at end range of motion *Educate about core stability here
2. Supine Bridge with Overhead Arm Raise *With each bridge raise arms overhead *Drive feet into ground *Feet hip width
3. Sit-ups *Elbows to knees *Wide feet *Dig heels *Hands to side of head- avoid pulling on neck
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Sumo Squats with Touch to Ground *Hold squat for 3 sec at bottom *Hinge from hips
2. Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in
3. Prisoner Side Lunge *Alt. sides *Get low and go slow
WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (40s x 3 Sets):
- SB Shoulder Get-Ups (20s each side) *Keep Shoulders back & down *Squeeze
- One Leg Squat with Opp. Hand Touch (20s each side) *Keep flat back *Get butt down
- DB/Plate One Arm Supine Floor Press (20s each side) *Lock *Keep Shoulders back & down
- Battle Ropes: Alternating Wave with Back Lunge (20s each side with lunge)
- Band Standing One Arm Row on 1 Foot (20s each foot) *Slight forward lean *Opp. Foot is on the ground *Can do with a partner or wrap band around something *Lock *Keep Shoulders back & down *Squeeze
- Prisoner Crossover Lunge (20s each side) *Lead with trail leg *Keep knee in line with 2nd toe *Keep hips straight *Keep Shoulders back & down
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) High Knee Run
2) Star Jumps
3) Forward- Forward-Back-Back *Visualize stepping over a line (20s leading with each foot)
4) Lateral One Leg Hops (20s each side) * 1 leg hop side to side
5) Boxing
6) Nordic Track Skier *Opp. Arm & leg
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.
Try Redwood City Gym Trainer Boot for Only $29 for 3 Sessions: www.BootCampRedwoodCity.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
