Boot Camp Burlingame Athletic Club 9/13/14- Skinny Jeans Solution Program Day 20: Saturday Bonus Circuit
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
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. Supine Hip Opener *Start supine, with arms over head and legs straight (hip flexed at 90àReach hands towards feet, crunch up while at the same time opening legs out to side as far as possible->bring legs and feet back to start and repeat ) *2B’s *Look at abdomen *Tongue on roof
2. Supine Trunk Rotation *Lying supine with arms extended out to side with palms downàflex knees and hips @ 90àrotate legs right to left *Extend legs to increase intensity *3B’s
3. Prone Butt Pincher *In prone position, abduct groin, like a frog and bring soles of feet togetherà lift thighs as high as possible and hold for 3s *2B’s
Phase 3: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *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 7 Movements below in a circuit (one after the other) for 30s each with a 15s transition for 5 rounds.
1. TRX Chest Press *3B’s * Shoulders Back & Down
2. Rock Wall *Move from left to right across wall *Have group members start at different spots on the wall *They can also just hold on to wall to work on grip/upper body strength *Educate to stay close to wall
3. Bosu Squat Hold (1 Minute Hold) *Keep board level-Flip board over so round part is down to make harder *Get to 90 *2B’s *Hinge from hips *Educate to be careful when getting and off ball
4. Rope Climb*Alternative: Bend knees and climb to almost standing position- keep tension on arms *3B’s *Shoulders Back & Down
5. Dynamic Prisoner Step-Ups (15s leading with each foot) *3B’s *Shoulders Back & Down *Choose correct height based upon posture, core strength, fitness and mobility
6. SB Burpees *Perform Burpee with MB or SB *3B’s *Shoulders Back & Down *Modify as needed
7. Glider Polar Bears: Back & Forth *Gliders under both hands and feet *Bear Position *Crawl like a bear, back & forth across red carpet *3B’s
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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