Boot Camp Belmont Athletic Club 9/19/14- Skinny Jeans Solution Program Day 25- Challenge Day Friday
Phase 1: Foundation Mobility Training (5 Min)
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
- Elbow Plank *Educate about core here (how this position is important for all movements) *Shoulders back and down *3B’s
- Crab–>Bear Switch (15s clockwise & counter-clockwise) *Have campers switch from Bear to Crab on your call *Create “M” for crab *Knees barely off ground for bear * *Lock shoulders back & down *2B’s
- Full Sit Up with Rotation *Hands to sides of head with open elbows- no pulling on neck *Tongue on roof of mouth *Bring RT elbow to LT Knee and switch *Wide feet- dig heels to activate hamstrings *3B’s
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and immediately transition to WOD. Have them partner up. They can get water at any time on their own.
Perform the following 7 Exercises as fast as possible with good form for 30-35 minutes. Do as many rounds as possible. It is okay to go out of order. Modify the number of reps as needed. Jog/Sprint To Each Station. Put all the MB’s/SB’s in the center of the room so they can grab. Make sure each camper has a partner or small group to motivate and assist each other.
- Plate/MB/DB/SB Single Leg Deadlift with Lateral Glide- 10 each side *Left foot is on top of glider–>Glide foot to left as you hinge from hip and only bend RT knee slighly–>Repeat for 10 reps and switch *Keep back flat *Squeeze butt & shoulder blades and hold for 2s at top of motion *2B’s
- Sandbag (SB) Burpees (Get down on belly)- 10 *Keep core tight *Lock shoulders back & down *Elbows In *Press SB overhead *Modify with MB regular burpee *3B’s
- Sandbag/M/KB Jog/Sprint/Fast Walk (Approx ¼ mile) *Studio- If Dry run outside leaving the front door to stoplight on Old County & back- (open door so people can get out easily). If not dry or they don’t want to run outside have them run inside for 2 min holding a weight
- Mat/Bench/Step Dynamic Step-Ups- 10 leading with each leg *Increase height of steps to make harder *Increase speed to also increase intensity *Lock shoulders back & down *3B’s *Perform on Step Bench/Mats at Studio- Also use Reebok step for lower options
- MB Wall Shoulder Put: 10 each side *Avoid bringing ball lower than shoulder *Using the whole body “put” or huck the ball as high and far as possible. If at the Studio, hit one of the targets *Lock shoulders back & down *Elbows In *Relax shoulders *3B’s
- Reverse Grip Pull-ups or Reverse Grip TRX Rows- 10 (make it a tough 10) *Lock shoulders back & down *3B’s
- 4 Square Leg Hops- 10 Rotations (40 hops) Clockwise & Counterclockwise (80 hops each leg). Stand on one leg and hop clockwise to each quadrant (four hops makes one rotation)- You can use the rings and put them in a square. After 10 rotations, begin hopping counterclockwise. Switch legs. If fatigued, do clockwise hops on both sides then do counterclockwise.
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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Brien
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