Fitness Center San Mateo Boot Camp 3/10/14: 6 Station Get Lean 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 Reverse Crunch *Wide knees *3 B’s * Touch heels to ground and curl pelvis at end range of motion *Educate about core stability here
2. Shoulder Get-Ups (1 set each side) *Easy way to teach: cue to keep main foot down (imagine it is nailed to the ground) for the entire set *Keep Shoulders back & down *Squeeze *3B’s http://www.youtube.com/watch?v=dEnF_y0y5_s *educate about #4
3. Oblique Sit-ups *Elbows towards opp. thigh *Wide feet *Dig heels *Hands to side of head- avoid pulling on neck *Look at abdomen
