Gym Burlingame Boot Camp 11/14/13: Partner Medicine Ball Core – Cardio Workout!

Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements 

Phase 2: None
Phase 3: None

Walk/Jog- 5 min *Stay aerobic

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets

MB Partner Core Work: Perform the following exercises for 40s each for 4 sets *Challenge with heavier ball and faster sppeds if tolerated

*Can use a light ball or use the wall to modify

*Keep hands open and arms extended in front of chest ready to catch ball

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

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

1.     MB Chest Pass – Warm-Up Only *3B’s *Feel feet-foundation of movement

2.     MB Over-Under Handoff  (20s overhead/20s between legs) *Back to back with partner *Taller partner brings ball overhead and shorter grabs ball–>shorter partner squats at same time as taller partner and hands off the ball through the legs of both–>repeat for 20s and repeat with shorter partner bring ball up *Work on getting the hips down *Challenge with heavier ball/weight and faster sppeds if tolerated

3.     MB Standing Side to Side Rotation (20s each side) *3B’s *Move from center *Arms extended *Challenge with heavier ball/weight and faster sppeds if tolerated

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 *3B’s

6.     MB Reaction *Each partner reacts to the ball *Athletic position*Relaxed heels *3B’s *Relax heels

7.     MB Plank Roll  *3 B’s *On elbows or hands–>roll ball

8.     MB Sit Up—>Partner does a semi circle (40s  each) *2B’s *Tongue on roof of mouth

9.     MB Indian fighting *3B’s *Wrist under shoulder *Goal is to get the ball through partners legs

 

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

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