Personal Trainer Foster City Boot Camp 9/4/13- Have You Done a TABATA Workout Lately?
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add massage/mobility work for forearms and pecs * I am seeing more shoulder and wrist issues lately and they are posture/ergonomic related but these issues cause pain when doing pressing and push-up type exercises. Educate them to do more of this and to be aware of posture at work also. Get them to purchase a stick as needed for forearms. If there are questions, call me to review
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank with Hip Ab/Ad *Alt. hip ab/ad *3B’s *Educate here about core stability
2. Rocking Bride *Hold for 2s- *Squeee shoulder blades at top of range *Modify with hands turned to side or basic bridge
3. Prisoner Cobra *Hold 5s *Squeee shoulder blades *Lower body relaxed
Phase 3: Primal Movements -Perform the following movements for 5 reps each *Goal is blood flow, not max effort
- Vertical Reverse Wood Chop *2B’s *Start with arms straight in front of chest, feet shoulder width, hinge from hip into squat and explode onto toes bringing arms overhead *Squeeze butt at top and hold for 2 s *Educate about explosive toss-triple extension of ankle knee and hip *educate about # 3
- Modified Handstand Push-ups *In downward dog position on toes, perform push-up *Lock shoulders back & down *Elbows in*educate about # 7
- SB Bear Hug Staggered Squat (5 reps each side) *Feet shoulder width, back foot should be on toes and toes should be even with heel of front foot *Hinge from hip *2B’s *Lock shoulders back & down – Squeeze *educate about # 1
*Review WOD below during Phase 2 & 3 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.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete
TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises.
- SB Bear Hug Staggered Squat (Switch feet on each set) *Feet shoulder width, back foot should be on toes and toes should be even with heel of front foot *Lock shoulders back & down – Squeeze *Hinge from hip *2B’s
- Forward-Backwards Slalom to Sprint (perform 3 cones slalom-sprint to 4th cone 45 feet away) *A forward-backwards slalom is a lateral movement *The boot camper faces the cones and weaves through the cones using lateral movements, small adjustment steps, moving forwards slightly to 3rd cone *Stay low and be quick
- MB Underhand Explosive Toss *Preferably Throw Ball Into Wall *Can also do with a partner if no wall *STUDIO- USE TRX Wall
- Jumping Pull-ups *Neutral grip-palms facing each other *Lock shoulders back & down *Toes Up *2B’s *STUDIO- Outside
- Backwards Lunges with DB/MB/Plate Arm Raise *Alt. sides *3 B’s *Move from center *STUDIO- OUTSIDE
- Lateral Mirrored Agility Drill (Lateral) (Switch leaders after each 20s interval)
- Modified Handstand Push-ups *Keep hips over shoulders *Place knees on bench or box or do modified form as in warm-up *Head should be close to bench or box *elbows in *Lock shoulders back & down http://www.crossfitinvictus.com/wod/friday-february-20-2009/
Circle Time-Cool Down Stretches: 5 min
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
