Boot Camp Belmont Personal Training 7/22/14: Day #9 Summer Meltdown: 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: Review of WOD Below
Phase 3: Review of WOD Below
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. Organize the groups during the warm-up. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Perform the following exercises for 40s in a circuit. Rest 10s between each exercise. Perform 4 rounds. Keep core engaged!
1. Crab Reach: See video here @ 2:17: http://www.youtube.com/watch?v=FKuKpDVQ-lY *Start in Crab PositionàBridge up & Reach Left Arm Up and BackàSwitch * Extend spine
2. MB/Plate/ SB Reverse Wood Chops with Pivot (20s each side) *Start pivot from ankleàkneeàhipàcoreàarms *Keep pivot foot on ground and use it for force development *Shoulders back & down *Extend arms to make harder
3. One Leg Bridge with Foot on Foam Roll (20s each side) *Drive foot into roll *Keep hips level *3B’s
4. Side Kick Through: See video here @ 4:20: http://www.youtube.com/watch?v=FKuKpDVQ-lY *Start in Quadruped Position (Stationary Bear)àPerform switch to One Arm Crab à Alt. Sides
5. Battle Ropes- Alternating Egg Beaters & Snakes (20s each) *Hinge from hip *Shoulders back & down
6. Swiss Ball Crunch *3B’s *Tongue on roof of mouth
7. Side Plank with Leg Raise (20s each side) *Shoulders back & down *Squeeze shoulder blades
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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