Group Personal Training San Carlos Boot Camp 3/17/14: St. Patrick’s Day Challenge

Phase 1:  Foundation Mobility Training (5 Min)

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets

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

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

1. Elbow Plank *Educate about core here (how this position is important for all movements)  *Shoulders back and down *3B’s
2. CrabàBear Switch *Have campers switch from Bear to Crab on your call (say clockwise bear, counter-clockwise crab, etc) *Create “M” for crab *Knees barely off ground for bear * *Lock shoulders back & down *2B’s
3. Full Sit Up with Rotation *Hands to sides of head with open elbows- no pulling on neck *Tongue on roof of mouth *Bring RT elbow to LT Knee and switch *Wide feet- dig heels to activate hamstrings *3B’s
   
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