Belmont Personal Training Boot Camp 5/22/13- Upper Body/Speed/Agility/Core Workout
Foundation Mobility Training (5 Min)
Perform the following drills for 15 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
2. High Knee Skip: 4x *Focus on drive of foot *3B’s
3. High Knee Run: 4x *Focus on drive of foot *Work on leg turnover *3B’s
4. Lateral Step: 2x Each *Athletic position-lateral step to right and focus on pushing off with left foot (repeat on other side after 15 yards). The goal is to push into ground as hard as posible. 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 in circuit 3x for 20 yards and then jog back to start::
7. Walking Runners Lunge: 3x *2B’s
8. Walking Single Leg Deadlifts: 3x *Bend from hip and try to touch ground *Alt. legs *3B’s *Avoid rotating hips
9. Burpee Long Jump: 3x *2B’s
*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, 10s 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 10s transition
1. Fat Man Rows (2 sec hold-Squeeze Shoulder Blades) *3B’s *Studio: Equalizer- Use legs to help arms
2. Glider Push Up Hold with Hand AB/AD *Move Hands In & Out Towards Midline *Stay tight *3B’s *Shoulders Back & Down
3. Battle Rope: Jumping Jacks (20s only) & Jumping Jacks (20s) *3B’s *Shoulders Back & Down
4. Swiss Ball Push Ups *Hands on Ball and Feet Elevated for Advanced *3B’s *Shoulders Back & Down *Studio: Use Tires for Feet as Needed
5. 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
6. DB/Band Bent Over Rev Fly (2 sec hold-Squeeze Shoulder Blades) * Bend from hip *Shoulders Back & Down *2B’s
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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