Fitness Training San Carlos Boot Camp 9/30/13- 6 Exercise Ladder Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 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. Supine Reverse Crunch *Wide knees *3 B’s * Touch heels to ground and curl pelvis at end range of motion *Educate about core stability here *3Bs
2. Supine One Leg Bridge with Overhead Arm Raise (15 s each side) *With each bridge raise arms overhead and lift shoulder blades *Drive feet into ground *Feet together, knees together, ankles under knees
3. Sit-ups *Elbows to knees *Wide feet *Dig heels *Hands to side of head- avoid pulling on neck
Phase 3: Primal Movements-Perform the following movements for 5 reps *Goal is blood flow, not max effort
1. Goblet Squats *Elbows tucked in *Visualize holding a weight in hands in front of chest *Feet shoulder width *Toes out *Hinge from hips *2B’s *Get low http://www.bodyweightcoach.com/02/goblet-squat/ *educate about #1
2. Close Grip Push-Ups *Elbows in *Hands under shoulders *3B’s *Bend knees as needed
3. Burpee Deadlift (see manual attached) *No push-Up *3 B’s *Hinge from hip *Shoulders back & down *From a standing position (feet shoulder width apart), squat down, bend over, and place your hands on the floor in front of the imaginary weight (shoulder width apart) so the weight is directly under your abdominal area. Stabilize your body with your arms and kick your feet back behind you landing in a straight arm plank position. Tuck jump and straddle the weight and shift your weight into your heels. Lift your chest and head up and place your hands on the weight. Deadlift the weight up and keep your arms straight. *Do your best not to overly flex the spine That’s one rep. Continue additional reps by placing the weight back on the ground between your heels and repeat.*educate about #2 *Modify with one leg deadlift for 5 reps each
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
Theme: Challenge (This workout will last the entire time for most people. You can modify the number of reps and the exercises if needed if you are a beginner have limitations.)
Each camper works with a partner. Avoid putting all beginners together.
Ladder Set – 2 exercises at 3 different stations. Ladder on both sides for each station; Exercise A is going down in reps and B is going up in reps. Complete all reps (50 each exercise) before moving to jog and then next station. Follow the rep count provided below for each station. There are 4 sets for each exercise. Goal is to finish the fastest with good form (300 reps).
Structured like this example:
A: 20 reps Goblet squats B: 5 reps MB Close Grip Push-Ups
A: 15 reps Goblet squats B: 10 reps MB Close Grip Push-Ups
A: 10 reps Goblet squats B: 15 reps MB Close Grip Push-Ups
B: 5 reps Goblet squats B: 20reps MB Close Grip Push-Ups
Station #1:
A. Goblet Squats (see manual attached) *Hold KB/DB/MB/Plate in front of chest *Elbows tucked in *Feet shoulder width *Toes out *Hinge from hips *2B’s *Get low http://www.bodyweightcoach.com/02/goblet-squat/ *Studio: Use DB-Bring DB’s to Step Box Area
B. Dips *Elevate feet to make harder *Bring feet closer to make easier *Hands under shoulders *3B’s *Shoulders back & down *Studio: Use Step Box
*Jog 2 Minutes and move to the next station *Perform alternative cardio as needed
Station #2:
A. Burpee Deadlift (see manual attached pg 60) *No Push-Up *3 B’s *Hinge from hip *Shoulders back & down *Use a kettlebell, sandbag dumbbell for this exercise. Place the weight on the ground between your heels. From a standing position (feet shoulder width apart), squat down, bend over, and place your hands on the floor in front of the weight (shoulder width apart) so the weight is directly under your abdominal area. Stabilize your body with your arms and kick your feet back behind you landing in a straight arm plank position. Tuck jump and straddle the weight and shift your weight into your heels. Lift your chest and head up and place your hands on the weight. Deadlift the weight up and keep your arms straight. *Do your best not to overly flex the spine That’s one rep. Continue additional reps by placing the weight back on the ground between your heels and repeat. *Studio: Use KB’s and Bring Near Ropes Outside
B. Battle Rope- Slam *2 B’s *Slam the ropes as hard as possible and repeat. Each rep is a new effort. *Hinge from hip *Shoulders back & down
*Jog 2 Minutes and move to the next station
Station #3:
A. Fat Man Rows *Shoulders back & down *Squeeze and hold at end rom for 2s *3B’s *Studio: Use 1 or 2 yellow equalizers at studio
B. Frog Jumps (see manual attached) *Feet shoulder width *Avoid spinal flexion *Keep back flat *Hinge from hips *2B’s*Reach with arms overhead as you jump and repeat
*Jog 2 laps and you are done!
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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Your friend & coach,
Brien
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