Belmont Gym Trainer Boot Camp 12/3/12: Partner 6 Station Rotation

Belmont Gym Trainer Boot Camp 12/3/12: Partner 6 Station Rotation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

Phase 2: Core-Perform #1 for 20 reps and switch with partner and then do 10 reps each side for partner oblique sit up.  Perform all exercises for 3 sets.

1.     Supine Crunches with Partner Leg Pull: 20 each *Supine partner attempts to keep hips flexed at 90 degrees while kneeling partner attempts to pull legs from ankle. Supine partner performs crunches at the same time. *Supine partners knees should be over hips for all 20 reps. After 20 reps, kneeling partner performs supine crunches.

2.     Supine Partner Oblique Sit Up *Right hand high five at the top of sit up and repeat with left (alt. sides): 10 reps each side *Wide feet *Dig heels

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 not speed here

1.     Forward Lunges (15s each side) *Educate about partner lunge in WOD *Shoulders back & down

2.     Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s *Educate about #6 in WOD here

3.     Squats *Bend forward from the hip *Squeeze shoulder blades  *Educate about #1 in WOD here

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s 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: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.

PM (30s x 3  Sets):

1.     Partner SB/MB Squats *Catch SB or Heavier MB during the descent of the squat. This is a challenging eccentric  load- they have to control the landing of the squat. Keep the partners close to each other to make easier *Get low *Keep shoulders back & down

2.     MB Partner Kneeling Chest Pass *Keep shoulders back & down *Wide knees *3 B’s

3.     MB Partner Lunges (15s each side) *Hand off MB to partner with each lunge *Mix up MB handoff

4.     Battle Ropes- Partner Single Wave (15s each side)

5.     Partner Standing Neutral Grip Rows with Squat *Keep hands close to torso *Hinge from hip for squat and perform row after squat  *Squeeze shoulder blades and hold for 2s

6.     Partner Push-Ups *After each push-ups cross hand high five with partner (rt-rt-lt-lt) *Keep shoulders back & down *3B’s *Elbows in*Wide feet or on knees

ARM (30s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Partner Knee Slaps (Taller person is the slapper) *Relax heels

2)    Partner Knee Slaps (Shorter person is the slapper)

3)    Partner Mirror Drill (Taller person is the leader)

4)    Partner Mirror Drill (Shorter person is the leader)

5)    Partner Plank & In-In-Out Footwork (Taller person is doing plank on elbows with feet wide and shorter person is performing In-In-Out Footwork within legs of planking partner) See 2:25 of video here: http://www.youtube.com/watch?v=9hwW1SPLH8s

6)    Partner Plank & In-In-Out Footwork (Shorter person is doing plank on elbows with feet wide and taller person is performing In-In-Out Footwork with legs of planking partner) See 2:25 of video here: http://www.youtube.com/watch?v=9hwW1SPLH8s

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.

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