Belmont Gym Trainer Boot Camp 6/17/13: Partner 6 Station Rotation‏

Belmont Gym Trainer Boot Camp 6/17/13: Partner 6 Station Rotation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

Phase 2: Core-Perform #1 for 20 reps and switch with partner and then do 10 reps each side for partner oblique sit up.  Perform all exercises for 3 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 Crunches with Partner Leg Pull: 20 each *Supine partner attempts to keep hips flexed at 90 degrees while kneeling partner attempts to pull legs from ankle. Supine partner performs crunches at the same time. *Supine partners knees should be over hips for all 20 reps. After 20 reps, kneeling partner performs supine crunches. Partners need to communicate regarding resistance. *3B’s

2.     Supine Partner Oblique Sit Up *Right hand high five at the top of sit up and repeat with left (alt. sides): 10 reps each side *Wide feet *Dig heels *3B’s *Partner with longer legs are on the outside

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set (Total Time: 1:30) *Goal is not speed here

1.     Forward Lunges (15s each side) *Educate about partner lunge in WOD *Shoulders back & down *3B’s

2.     Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *3B’s *Hold plank for 2s *Educate about #6 in WOD

3.     Squats *Hinge from the hip *Squeeze shoulder blades *2B’s  *Educate about #1 in WOD

*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 3 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, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.

PM (30s x 3  Sets):

1.     Partner SB/MB Squats *Catch SB or Heavier MB during the descent of the squat. This is a challenging eccentric  load- they have to control the landing of the squat. Keep the partners close to each other to make easier *Get low *Keep shoulders back & down *2B’s *Hinge from hip

2.     MB Partner Kneeling Chest Pass *Use a challenging MB *Keep shoulders back & down *Wide knees *3 B’s

3.     MB Partner Lunges (15s each side) *Hand off MB to partner with each lunge *Mix up MB handoff *3B’s

4.     Battle Ropes- Partner Single Wave (15s each side) *Partners grab each side of the rope *Hinge from hip *2B’s *Shoulders back & down *Studio- Perform outside

5.     Partner Standing Neutral Grip Rows with Squat *Keep hands close to torso *Hinge from hip for squat and perform row after squat  *2B’s *Shoulders back & down *Squeeze shoulder blades and hold for 2s *Studio- Perform outside

6.     Partner Push-Ups *After each push-ups cross hand high five with partner (rt-rt-lt-lt) *Keep shoulders back & down *3B’s *Elbows in*Wide feet or on knees with butt down

ARM (30s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Partner Knee Slaps (Taller person is the slapper) *Relax heels *2B’s

2)    Partner Knee Slaps (Shorter person is the slapper)

3)    Partner Mirror Drill (Taller person is the leader)

4)    Partner Mirror Drill (Shorter person is the leader)

5)    Partner Plank & In-In-Out Footwork (Taller person is doing plank on elbows with feet wide and shorter person is performing In-In-Out Footwork within legs of planking partner) See 2:25 of video here: http://www.youtube.com/watch?v=9hwW1SPLH8s *3B’s

6)    Partner Plank & In-In-Out Footwork (Shorter person is doing plank on elbows with feet wide and taller person is performing In-In-Out Footwork with legs of planking partner) See 2:25 of video here: http://www.youtube.com/watch?v=9hwW1SPLH8s

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 Belmont Gym Trainer Boot Camp for Only $29 for 3 Sessions: www.ShampsBootCamps.com