Boot Camp Burlingame Health Club 12/8/14: Holiday Transformation Day 61: 6 Station Fat Loss 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: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Supine Lower Abdominal Corkscrew (Rotate legs independently for 15s and out for 15s) *Lower legs to increase intensity *Raise upper body to increase intensity *3 B’s *Look at abdomen *Tongue on roof *Hands under tailbone
2. Crab Reach: http://www.youtube.com/watch?v=FKuKpDVQ-lY (2:08) *Alt. Sides *Start in M position with butt 1 inch off ground –>extend hip and reach–> alt *Lock shoulders back & down *3B’s
3. Seated Core Hold *Sit tall on sit bones- avoid rounded posture and sitting on glutes *Feet barely off ground *Bring arms overhead to make harder *Grab knees to make easier *2 B’s *Shoulders back & down- squeeze shoulder blades
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. SB Clean & Press *Hinge from hip *Press bag with fists for bigger bags, use outer handles for smaller bags *Keep core tighthttp://www.youtube.com/watch?v=PYb6f4zRRGM *2B’s *Shoulders back & down *Modify as needed with high pull or clean only
2. Deck Squats *Start with feet together & arms overheadàroll back but avoid going to neck – the key is to generate momentum to go forward and stand up *Modify with an elevated surface or squats *Use mats to assist
3. DB/KB/Plate One Arm Bent Over Row (2 sets arm) *2B’s *Keep elbows in *Flat back *Squeeze shoulder blades and hold 2s *Studio: Monkey Bar Room
4. Battle Ropes: Backwards Lunges with 1 Arm Single Wave (2 sets each side) *Opp. arm and leg- 2 people can share 1 rope *Hinge from hip *Shoulders back & down
5. Glider Pike – Push-Ups *Feet on Gliders *Shoulders Back & Down *3B’s *Modify with pike or jackknife without pushup or just plank
6. Wall Squat Hold with Leg Ext. *Start with feet together and squat to 90 degrees– attempt to extend one knee for 3 s *Bring arms into scarecrow against wall to get stretch in chest and engage posterior shoulders *Shoulders back & down *3B’s – Imprint spine into wall
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Fast Feet with In & Out Movement on Coach’s Cue *Keep feet low-heels the height of a credit card *Bring feet in & out wide as you jog fast based upon coach’s call *2B’s
2) Lateral Hops with Opp. Elbow to Knee *Perform fast 2B’s
3) High Knee Skips *Land on ball of foot and drive up into skip *Bend forward from hip *3B’s *Add High Knee Cross-over Skip for those that can
4) Lateral Jumps *Visualize jumping both feet side to side over a line *Quick feet *Stay Tight *Toes up *3B’s
5) Insanity Power Squats *Start with feet togetherà jump feet to out to side so feet are wide and lower into squatà come upàrepeat *2B’s
6) Mirror Drill- Led by Coach *Make it fun
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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