Boot Camp Burlingame Athletic Club 8/25/14: Skinny Jeans Solution Program Day 1/28: 6 Station Rotation
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. Lower Abdominal Curl *Keep heels close to butt *Hands off to sides *3B’s *Move from core *Relax neck
2. Supine Bridge w/ Straight Leg Raise *Keep hips up and level *Alt. legs *Get stretch with hamstrings *3B’s
3. Prone Butt Pincher *Squeeze butt *Open legs as wide as possible keeping feet together –> Lift legs off ground as high as possible
Phase 3: Primal Movements –Review the following movements in the WOD below for 5 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.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM
PM (40s x 3 Sets):
1. SB Bear Hug Squats with Staggered Stance (20s each side) *Lead from hips *Keep back flat *2B’s *Feel outer foot and little toes on ground to prevent pronation *Shoulders back & down and give the bag a big hug *Get as low as possible with good form
2. Plank Up-Downs (20s leading with each elbow) *Cue: hand-hand-elbow-elbow *3B’s *Elbows in *3B’s *Widen feet as needed
3. Prisoner Split Squats – back foot on mat/step (20s each side) *Back foot on mat *3B’s –Tuck back hip *Shoulders back & down *Squeeze shoulder blades
4. TRX Rows *Shoulders back & down *Squeeze shoulder blades and hold for 2s *3 B’s
5. Band Standing Reverse Wood Chops (20s each side) *Weight shift with movement *Move from core *Keep feet on ground- no pivot *Arms straight *Shoulders back & down *Studio: Use Rip Trainers
6. MB Slam & Close Grip Burpee (chest hits the ball) *Grab MB and slam ità do close grip burpee *Grab ball from sides of ball *Shoulders back & down *Elbows in *3 B’s
ARM (40s x 3 Sets): Perform in circuit and repeat.
1) Whacky Jacks *3B’s *Keep legs straight *Squeeze shoulder blades
2) Quick Feet with Right – Left Shuffle *Athletic position-stay low *Coach tells campers to shuffle right or left *Relax heels
3) In-In-Out-Out *Lead with different foot every 20s *Visualize going into two squares and out of 2 squares *Relax heels
4) Quick Feet with 180 Degree Rotation Cue *Coach tells campers to rotate front or back *Relax heels
5) Star Jumps *Straight arms & legs *Modify as needed *3B’s
6) Heismans *High knee with opp. arm & leg *http://www.self.com/fitness/workouts/2012/02/insanity-the-heisman-workout-video
Circle Time: Cool down & stretch (5 minutes)
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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