Boot Camp Burlingame Gym 11/26/14: Holiday Transformation Day 50: Upper Body/Speed/Agility/Core Workout
Foundation Mobility Training (5 Min)
Perform the following drills for 10 yards and then jog back to start:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. March: 2x *Focus on drive of foot- Toes up *3B’s *Goal is stride frequency- to increase number of strides in short distance (small stride length)
2. High Knee Skip: 4x *Focus on drive of foot *3B’s *Goal is stride frequency- to increase number of strides in short distance (small stride length)
3. High Knee Run: 4x *Focus on drive of foot *Work on leg turnover *3B’s *Goal is stride frequency- to increase number of strides in short distance (small stride length)
4. Lateral Step: 2x Each *Athletic position-lateral step to right and focus on pushing off with left foot (repeat on other side after 10 yards). The goal is to push into ground as hard as posible. Jog back to startà Repeat for other direction.Stay low. *2B’s
5. Lateral Shuffle: 2x Each *Stay low *2B’s *Relax heels
6. Carioca: 2x Each *2B’s *Relax heels
Perform these lower body movements in circuit for 20 yards and then jog back to start:
7. Walking Lateral Lunge: 2x each side *Hinge from hip on each side lunge and attempt to get low *Drag trail legà Jog back to startàRepeat
*2B’s
8. Walking Single Leg Deadlifts: 2x *Bend from hip and try to touch ground *Alt. legs Jog back to startàRepeat *3B’s *Avoid rotating hips
9. Inchwormà Spiderman (right foot to handà left foot to hand)à Deep Squat Positionà Repeat (do left foot to hand first on next spiderman and repeat) 1x *2B’s *Keep legs straight with inchworm
*Review WOD below, assign campers stations and 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, 6 sets
Strength Program: Alternate two exercises at a time for 4 sets before moving onto the next 2 exercises (6 exercises total) 40s per set with 15s transition
1. Battle Ropes: Jumping Jacks *3B’s *Shoulders Back & Down
2. Glider Roll-Out Right to Left *Push hands into ground and keep arms straight *Stay tight *3B’s *Shoulders Back & Down *Wide knees to make easier
3. TRX Triceps Extensions & TRX Biceps Curls (20s Each) *Keep Elbows In *Hold and Squeeze at Bottom of Movement for 1-2s *3B’s *Shoulders Back & Down
4. DB/Band Bent Over Rev Fly (2 sec hold-Squeeze Shoulder Blades) * Bend from hip *Shoulders Back & Down *2B’s *Studio: Okay to bring out on carpets- avoid driving into ground
5. Equalizer Rows (AKA Fat Man Rows) *Bridge up & down to make easier- drive feet into ground *Look down to take stress off neck *3B’s
6. Swiss Ball Push Ups *Hands on Ball (Squeeze the ball from sides) and Feet Elevated for Advanced *3B’s *Shoulders Back & Down
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.
Try the 6 Week Transformation Program at Boot Camp Burlingame Gym Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
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