Boot Camp Belmont Athletic Club 9/15/14- Skinny Jeans Solution Program Day 22: 6 Station Rotation Total Body 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 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)
1. Supine Alt. Straight Leg Crunch *Start with legs extended on ground and each rep alternate a straight leg raise while executing crunch at the same time. *Start with arms overhead and attempt to touch foot *3 B’s *Keep legs engaged *Alt. legs *Look at abdomen *Educate about core stability here
2. Supine Straight Leg Trunk Rotation: http://www.youtube.com/watch?v=Dd_upOTevhg&feature=relmfu *Squeeze knees together *Rotate legs right to left *Bend knees to make easier *3B’s *Relax shoulders
3. Prone Aquaman *Bring arms to 45 degree angle to relax upper traps *Chest up-Lock Shoulders back & down *Relax shoulders *Opp. Arm & Leg Raise
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 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 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: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. Plate/DB/KB/SB Bent Over Row *Hinge from hip *Keep chest up and butt out to keep flat back *Squeeze shoulder blades at top of movement for 2-3 s *Lock shoulders back & down *2B’s *Studio: Monkey Bar Room
2. Glider Pike – Jack Knife Combo *You will only need one glider *Perform a Pike and then hold push-up, followed by a Jack Knife *Corkscrew elbows *Lock shoulders back & down *Elbows In *3B’s
3. Battle Ropes: Overhand Grip Laddering Alternating Wave *Laddering is moving forward & back while rope is moving *Relax shoulders *2B’s *Elbows in
4. TRX Biceps Curl (20s) & Triceps Ext (20s) *3B’s *Cue to move from elbows- bend & extend- hold end range of motion and focus on contraction *Elbows in *Relax shoulders
5. MB Wall Ball *Get to 90 with squat *Elbows in *Explode feet into ground *Shoulders back & down *Hinge from the hip *2B’s
6. Side Step Ups (2 sets each leg) *Keep majority of weight on the foot that is on the step and barely touch foot to ground on other leg – heel doesn’t touch *Raise height of step to make harder as tolerated *2B’s
ARM (30s x 4 Sets):
*Do Active Recovery in Circuit (one after the other)
1) Running in place *Drive elbows to speed up legs *Keep feet low
2) Split Squat Jumps *Switch feet in mid air and do your best to land in same spot *Bigger the step is less stress and easier *Modify for most
3) Lateral Jumps *Toes up *2 foot jump *Jump for quickness, not power
4) Heel-Toe Hops *Imaginary Jump Rope *Imagine jumping jump and doing heel-toe movement
5) Hip Twist: http://www.youtube.com/watch?v=iN12Z5WWXiA *Do not go into squat – focus on rotation of hips
6) Burpees
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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