Weight Loss San Mateo Boot Camp 3/3/14: 6 Station Rotation 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, 6 sets for Phase 2
Phase 2: Partner 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 *Look at abdomen *Educate about core stability here
2. Supine Straight Leg 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 *Relax shoulders *Opp. Arm & Leg Raise
Phase 3: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*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.
