Boot Camp Belmont Fitness 1/18/14: Saturday Medicine Ball Core – Cardio Workout!
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: Review of WOD Below
Phase 3: Review of WOD Below
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers 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, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Perform the following exercises for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Perform 2 minutes cardio after each round. Keep core engaged!
1. MB Standing Chest Pass-First 20s-Stationary–> Second 20s-Get the feet moving and each partner challenges the other-move the ball around *3B’s
2. MB Standing Trunk Rotation (20s each side) *Partners are back to back *Keep arms straight and extended to increase challenge *Can make heavier with sandbag or plate *3B’s *Look straight ahead
3. MB Kneeling Slam *am ball into ground *MB should almost touch spine in between shoulder blades on eccentric phase–> follow through *3B’s
4. MB Russian Twist with Pass *Sit tall-on sit bones and lower to about 45 degrees *Legs off ground if tolerated *Move from core *Rotate right to left and pass to partner *2B’s
5. MB Prone Superman Pass *Superman position with arms at 45 degrees *Relax shoulders *Lock-Chest Up-Shoulders Back & Down *2B’s
6. MB Prone Plank Push *Stay tight *Switch arms on the push *3B’s
7. MB Sit Up Toss (40s each) *One partner is standing moving feet to keep heart rate up -supine partner throws ball to standing partner *Avoid sitting all the way up-keep tension *Dig heels *3B’s
*2 minutes cardio after each round
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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