Boot Camp San Carlos Personal Training 10/4/14: Saturday Speed, Agility & Core 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: None
Phase 3: None
*Review WOD during Phase 1 and assign groups
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 6 sets
Alternate the following 8 exercises two at a time for 50s each for 3 rounds and then go to next station (approx.. 30s transition). Perform the speed ladder exercises as a group (can also use rings if not enough ladders). See the order below.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Station 1:
1. Rip Trainer Squat -Row (25s each side) *Hand closest to elastic band is the working arm *Keep bar straight *Lock Shoulders Back & Down *Hinge from hip *2B’s
2. Group Cardio- Speed Ladder
Station 2:
1. MB Seated Figure 8’s *Bring MB under & over legs in 8 pattern *Sit tall *2 B’s *Lock Shoulders Back & Down *With back fatigue grab knees to chest in seated position and repeat 8 when ready
2. Group Cardio- Speed Ladder
Station 3:
1. TRX Hip Drop (25 s each side) *Lock Shoulders Back & Down * Squeeze shoulder blades *Keep 3B’s
2. Group Cardio – Speed Ladder
Station 4:
1. MB Supine Wall Sit Up Toss *Throw ball into wall from chest or overhead *Keep tension on abs- avoid going too high *2 B’s *Dig heels *Wide feet
2. Group Cardio – Speed Ladder
Station 5:
1. Glider Roll-Out * Drive hands into ground à Move from hips forward and reach as far as possible *Lock *Shoulders Back & Down *3B’s
2. Group Cardio- Speed Ladder
Station 6
1. Swiss Ball Lower Abdominal Curl Up *Hold onto something overhead (equalizers) to anchor and curl pelvis *Elbows to Ears *Sit up to create tension in abs *Tuck chin *Tongue on roof of mouth
2. Cardio- Speed Ladder
Ladder/Ring Drills (At halfway point lead in with different foot):
*Relax heels
Sets 1-3 as a group: Run Through –Hit each square (Fwd)
Sets 4-6 as a group: Icky Shuffle *In-In-Outà Repeat
Sets 7-9 as a group: Lateral Shuffle- 2 feet in each square
Sets 10-12 as a group: Carioca
Sets 13-15 as a group: Hop Scotch with 1 Foot In *Alt. feet
Sets 16-18 as a group: Lateral Hops *Move forward, hopping laterally over ladder with one foot (25s each foot)
*Do additional cardio if time
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
Personal Trainer, Nutrition and Lifestyle Coach
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