Boot Camp San Mateo Athletic Club 8/7/14: Core – Cardio Fat Buster
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: None
Phase 3: None
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After review boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 8 sets
Perform the following exercises in a circuit for 4 rounds for 40s each. 15s transition between exercises:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Battle Ropes- Rotation with Pivot *Slam rope into ground-pivot is the key to force production *Motion starts at ankleàkneeà hipàcoreàarms *2B’s*Alt. sides *Shoulders back & down *Studio: Move ropes to left of room to avoid TRX’s
2. TRX T *Staggered Stance *Use feet/legs as needed to assist arms in T pattern *3B’s *Keep arms straight *Rex shoulders *Squeeze shoulder blades at end ROM and hold for 2s *Studio: Shorten TRX’s to save room
3. MB Wall Side Toss (20s each side) *3B’s *In batting positionà standing tall àtoss the ball into wall with arms extended at hip level with both hands *Motion starts at ankleàkneeà hipàcoreàarms
4. Swiss Ball Prisoner Lower Abdominal March *3B’s *Find sweet spot on ball so face starts to shake due to ab recruitment *Back should be supported by ball *Only march for those with balance- slow
5. Bosu Partner Kneeling MB Slams *Partners facing each other kneeling on MBàToss MB into groundàCatch on one bounce and next partner tosses *Follow through into ground
6. Glider Plank Hip AB/AD *Bring legs in and out *Keep solid plank *3B’s
7. Rip Trainer – 1 Arm Row (20s each side) *Maintain stability – avoid rotating hips and shoulders *3B’s *Squeeze shoulder blades and hold for 2s
Walk/Jog 2 min after each round
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
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