Boot Camp San Carlos Fitness Training 7/2/14- Combo TABATA Summer 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 total 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. Cross Over Mountain Climber *Bring knee to opp. wrist *3B’s *Shoulders back & down *Corkscrew elbows
2. Side Lying Groin (LT Side) *Cross over top leg and bring bottom leg up & down *3B’s *Keep hips square
3. Side Lying Groin (RT Side) *Cross over top leg and bring bottom leg up & down *3B’s *Keep hips square
Phase 3: Primal Movements: Review the WOD below for 5-10 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.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 16 sets each station (8 sets each exercise), 30s transition time after all 16 sets are complete
TABATA: Perform each Tabata Combo for 16 sets before moving on (4 minutes each exercise-8 minutes each station). Tabata #4 is to be performed as a group for 8 sets only.
For example in #1: 20 seconds of deadlifts, 10 sec rest, 20 sec split squats, 10 sec rest, 20 sec deadlifts, 10 sec rest, 20 sec split squats, and so on until you reach 4 minutes of each exercise (8 sets of each.) ALLOW approximately 1 min rest after each numbered Tabata (depending on group).
· Leg Blaster Tabata #1: Plate/SB Straight Leg Deadlift *Hinge from hips-flat back *2B’s *Shoulders back & down *Squeeze shoulder blades bottom *Modify with Single Leg DL (4 sets each) & Plate/DB Split Squats (4 Sets Each Side) *3B’s*Studio: Monkey Bar Room
· Upper Body Blaster TABATA #2 TRX Pronated – Supinated Rows *Start with palms down grip and end with palms up *Get low *Mix up grips *Shoulders back & down *Squeeze shoulder blades and hold for 2s & Equalizer Kneeling Triceps Ext. *Bring knees farther back to increase intensity *Avoid using shoulders- lock shoulders back & down *Bend & extend elbows *Butt down *3B’s
· Agility and Power Tabata #3 2 Cone – 5 Yard Shuffle with Down-Up At Each Cone *Stay low *Relax heels & MB Underhand Partner/Wall Throw *Arms straightà start with hands in front of chest and drop down into squat hinging from the hips, explode into ground and release. Can throw straight or up. *2B’s *Key is to get triple ext. from ankles/knees and hips. *Studio: Use Targets
· Group Tabata #4 Perform last TABATA as a group: Sprints *Lock shoulders back & down *Goal is speed- bring the energy *2B’s
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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