Boot Camp Belmont Athletic Club 9/16/14- Skinny Jeans Solution Program Day 23: 6 Minute Abs x4
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements
Phase 2: None
Phase 3: None
Alternate the following 6 exercises in a circuit for 40 each for 4 sets (20s transition). Make sure core is engaged and posture is good.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles
- TRX Pendulum *Keep core tight and swing side to side *On hands or elbows *3B’s *Shoulders Back & Down http://www.youtube.com/watch?v=rN2PJttn6fM *Modify with Plank
- Glider Leg Curls *Bring hips and down with each leg curl to make easier *When fatigued go to bridges *3B’s
- Battle Ropes: In & Out Waves (Snakes) (20s) *Bring ropes in and out horizontally (20s) Side to Side Waves http://www.youtube.com/watch?v=18YTU-2Oz50&feature=related*2B’s
- Anchored Supine Reverse Crunch with Foam Roll *Anchor to something overhead. *Foam Roll Btw heel & hamstring *Lift pelvis off ground-Bring knees to elbows *3B’s *Control down *Exhale up
- MB Seated Figure 8’s *2 B’s *Shoulders Back & Down *Sit tall *MB threads in between legs in 8 pattern as legs cycle back & forth
- Swiss Ball MB Chops *Chop Right and Left with MB *Use NRG Ball at Studio to Chop (ball with stick- hold stick and chop down) *Stay tight *Keep low back in contact with ball *Tongue on roof of mouth *Look at abdomen
*Walk/Jog: 2 min after each round
Finish with Mirror Balance Drill (30s as the leader each x 2 Rounds) * Perform whatever movement you want on 1 leg and partner follows
Circle Time-Cool Down Stretches: 5 min
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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Brien
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