Belmont Personal Trainer Boot Camp 8/19/13- Spartan Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 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. Side Lying Groin (RT Leg) *3B’s *Top leg crosses over and bottom leg goes up & down (hip adduction)
2. Side Lying Groin (LT Leg) *3B’s
3. One Leg V-Ups (15s each leg) *Straight Leg *3 B’s *Bend knee if calf/hamstring rom is limited *Tongue on roof *Educate about core stability here
4. Prone Sea Turles http://bootcampideas.com/sea-turtles/ *Relax shoulders
Phase 3: 5 Minute Burpee Challenge (no push-up)
*Challenge campers to get as many burpees as possible in 5 min. Tell them to keep track of their numbers before they start. After the 5 min. have them write down their number on the sign-in sheet. Please email me top 3 men & women and their numbers please. *Make sure they keep core tight. Modify movement as needed. They can walk for 5 min if easier or how about a wall squat hold?
*Review WOD after burpees challenge…they will need a rest. After review boot campers immediately transition to WOD. They can get water at any time on their own.
Perform the following workout for 30 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. There are no cones or stations to set up. Everyone will start either walking/jogging or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. This can be done in or outside. Coach can do the workout with campers, but still focus on mechanics of campers. Within the 30 min get in 3-4 rounds of the following:
1) Walk/Jog/Sprint
2) Decline Push-Ups: 10 *Feet elevated *Lock shoulders down & back *Turn elbows in *3B’s
3) Walk/Jog/Sprint
4) Mat/Bleacher Jumps: 10 (Modify with dynamic step-ups (10/side) *Start with arms in air and finish with arms in air8Hinge from hips *2B’s
5) Walk/Jog/Sprint
6) Partner Carry: 30s each http://www.youtube.com/watch?v=ahtAgqkevmk *Can also do SB/DB carry for those in need of lower intensity *Be careful of this movement for those that do not have the strength to carry another
7) Walk/Jog/Sprint
8) Prisoner Walking Lunges on Line:10 each side *Add Load if tolerated *Imagine lunging on a tight rope
9) Walk/Jog/Sprint
10) Step Ups: 10 leading with each leg *Increase/decrease height of step as tolerated
11) Walk/Jog/Sprint
12) Partner Pull-Ups: 10 *Help your partner by assisting with partner’s feet into your chest- they push into your chest as needed to get head over bar *Make sure camper doing the pull-up tucks their but so they don’t arch the back *Lock shoulders down & back *Can also do TRX Rows/Pull-ups/Fat Man Rows as needed
13) Walk/Jog/Sprint
14) Bear Crawl: 30s *Opp. arm and leg http://www.youtube.com/watch?v=ORUVgqJLHEU
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 Personal Trainer Boot Camp for Only $29 for 3 Sessions: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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