Boot Camp San Mateo 2/7/13: Medicine Ball Partner Core Workout‏

Boot Camp San Mateo 2/7/13: Medicine Ball Partner Core Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

Phase 2: None

Phase 3: 5 min Obstacle Course

*Review WOD below during warm-up above and then have group find a partner. We will do this workout as a group.

After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 40s work time, 5s rest, 5 sets, 30s transition time after all 3 sets of PM and 2 sets of ARM are complete.

MB Partner Core Work: Perform the following exercises for 40s each for 3 sets in a group *Can use a basketball or use the wall to modify *Teach campers to have arms extended and hands in front of chest, not in front of now

1. MB Chest Pass – Warm-Up Only *3 B’s *Shoulders back & down

2. MB Forward-Backwards Jog *Partners say “back, back, back, switch” *Must have good communication

3. MB Standing Side to Side Rotation (20s each side) *Move from center *Arms extended *3B’s

4. MB Semi Circle (20s each) *One partner is stationary and the other is moving in semi circle. *Relaxed heels

5. MB Slam *Slam into mat (add extrta mat so it doesn’t sound like an explosion at the gymnastics facilities and gym)

6. MB Reaction *Each partner reacts to the ball *Relaxed heels

7. MB Explosive Rotation (20s each side) *Catch ball and go into rotation *Move as far back as possible without letting ball drop *Cure to open fingers

8. MB Sit Up—>Semi Circle (40s each) *One partner performs site up while other does the passing *Passer moves in a semi – circle *Relax heels

9. MB Plank *Plank position *Push ball top each other while in plank *Lock *3B’s

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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