Health Club San Mateo Boot Camp 8/6/13: Core – Cardio 6 Station Rotation

Health Club San Mateo Boot Camp 8/6/13: Core – Cardio 6 Station Rotation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min

Phase 2: None

Phase 3: Review ARM Below (10s each)

*Review WOD (PM) below during warm-up above and assign campers stations for the WOD below. After 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 40s intervals and follow with Active Rest Movement (ARM) for 40s for 2-3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group. Transition time is 5s between PM & ARM and so they need to move quickly.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

*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.

PM (40s x 3  Sets):

1.      Plate/DB Standing Side Bend (20 s Each) *3B’s *Pinch shoulder blades

2.      MB Wall or Partner Explosive Rotations *Catch on 1 bounce or throw to partner *Alt. sides *3B’s *This is a power drill, not a speed drill *Move as far as possible from partner or wall

3.      Swiss Ball Lower Ab Curl *Hold something above to anchor *3B’s

4.      TRX T *Shoulders back & down *Squeeze shoulder blades and hold for 2s *3B’s *One foot forward, one foot back

5.      Rocking Bridge with 1 Leg *Extend one leg while in bridge to make harder- alt. leg with each bridge *Hips up & level *Turn Fingers Towards Body To Make Easier on Shoulders As Needed *Chest up *3B’s

6.      Glider Kneeling Roll Outs *Shoulders back & down *Move from hips *3B’s *Press hands into ground and keep arms straight

ARM (40s x 2-3  Sets) The goal is not to go out of breath, so no need to get carried away with fast demands on campers

1)    Jog in place *Relax heels *2B’s

2)    Jog with Coaches Call Forward or Back *Campers go forward or back on Coach’s auditory demand

3)    Lateral Shuffle with Coaches Call Right or Left *Campers go right or left on Coach’s auditory demand

4)    Jog with Coaches Visual Forward or Back *Campers go forward or back on Coach’s visual (point direction) demand

5)    Lateral Shuffle with Coaches Visual Right or Left *Campers go right or left on Coach’s visual (point direction) demand

6)    Random Call/Visual by Coach *Put the above together – no need to go fast, either call out demand or do visual

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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