San Mateo Gym Trainer Boot Camp 2/18/13: President's Day 6 Station Total Body Workout‏

San Mateo Gym Trainer Boot Camp 2/18/13: President’s Day 6 Station Total Body Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 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 Alt. Straight Leg Crunch *Start with legs extended on ground and each rep alternate a straight leg raise while executing crunch at the same time. *Start with arms overhead and attempt to touch foot *3 B’s *Keep legs engaged *Alt. legs *Educate about core stability here

2.     Supine Trunk Rotation:  http://www.youtube.com/watch?v=Dd_upOTevhg&feature=relmfu *Squeeze knees together *Rotate legs  right to left *Bend  knees  to make easier *3B’s *Relax shoulders

3.     Prone Aquaman *Chest up-Lock Shoulders back & down *Opp. Arm & Leg Raise

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.     Prisoner Squats *Hold squat for 4 sec at bottom *educate about #2 in arm

2.     Plank up downs *Hold plank position *Lead with right side  for 1^st set and left side for 2^nd side -educate to keep core tight *Shoulders back & down *educate about #2 in

3.     Single Leg Deadlifts *Alt leg *Hold at top and squeeze butt for 2s *educate about #2 in arm

*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: 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.     SB Front Loaded Wide Good Mornings *Wide feet *Elbows up *Squeeze butt for 2 s at the top of movement *Down slow and explode up *Shoulders back & down *Squeeze shoulders *Hinge from the hip *3B’s

2.     Glider Pike – Jack Knife Combo *Perform a Pike and then hold push-up, followed by a Jack Knife *Lock shoulders back & down *Elbows In *3B’s *Use slides at Studio

3.     TRX Triceps Ext *Hold squeeze at top *Core tight *3B’s

4.     Reverse Grip Pull-Ups *Lock shoulders back & down

5.     Mat/Pitt Crawl *Educate to use opp arm & leg *Stay low *MB Indian Fighting at Studio

6.     Battle Ropes: Overhand Grip Laddering Alternating Wave *Laddering is moving forward & back while rope is moving**Relax shoulders *2B’s *Elbows in

ARM (30s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Partner Mirror Cardio- Do whatever partner does *Switch leader each set

2)    Prisoner Jump Squats *Toes up

3)    Running in place *Drive elbows to speed up legs *Keep feet low

4)    Lateral Jumps *Toes up *2 foot jump *Jump for quickness, not power

5)    Heel-Toe Hops *Imaginary Jump Rope *Imagine jumping jump and doing heel-toe movement

6)    Hip Twist:  http://www.youtube.com/watch?v=iN12Z5WWXiA *Do not go into squat – focus on rotation of hips

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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