San Carlos Gym Boot Camp 12/27/12: Lower Body Strength Workout

San Carlos Gym Boot Camp 12/27/12: Lower Body Strength Workout

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.          Plank *Educate about core engagement needed for entire workout here *3 B’s

2.          Prone Reverse Hyperextension  *Lift up legs as high as possible and hold for 2s- squeeze butt *Educate about reverse hyper in workout *Keep upper body on ground

3.          Supine One Leg Bridges (15s each side) *Hip up *Educate about leg curls in workout

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.          Staggered Stance Squats *Alt. legs *Go as deep as tolerated *Hinge from hips *2B’s *Educate about #1 in workout

2.          Side Lunge Touch *15s each side *2B’s *Educate about #4 in workout below

3.           Prisoner Squats *Educate about #6 in workout below

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

WOD: Alternate the following 6 exercises two at a time for 4 sets before moving onto next pair or movements. Perform each exercise for 30s with 15s rest in between. After all 4 sets are done rest 30-60s before performing next two movements.

*Set Gym Boss or Interval App to: 30s work time, 15s rest, 8 sets, 30s transition time after all 4 sets are complete

1.      Sandbag (SB) Bear Hug Staggered Stance Squats (15s each foot forward) *Feet shoulder width- stagger one foot forward and one foot backwards *Lift heel on back foot so weight is on toes *Lock shoulders back & down *Squeeze shoulder blades *Hinge from hip and get down to 90 degrees *2B’s (Belly and bladder engaged) *Here is a video of staggered stance position

2.      Band Walk with Side Step *Stationary side step with straight legs *Band around ankles *Increase intensity by putting band around foot. * Decrease intensity by putting band higher than ankle *Keep 3 B’s (Belly, bladder and butt tucked)

3.      Reverse Hyperextension  *Hold high mat with hands and let legs fall to down *Bring legs up & down
*Squeeze butt at top for 2s

4.      Side Lunge Touch*Alt. sides *Get as low as possible with side you step to and touch ground

5.      Swiss Ball (SB) Leg Curl *Keep hips up in bridge position *Dig heels into ball

6.      Prisoner Jump Squats *Hands behind head *Lock shoulders back & down *Squeeze shoulder blades *Hinge from hip and get down to 90 degrees and jump up *Perform on soft mat to make harder on muscles and easier on joints

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 San Carlos Gym Boot Camp Camp for Only $29 for 3 Sessions: www.SFBayBootCamp.com