Boot Camp Belmont Gym 8/2/14: Saturday Partner 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: 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. Bear Position: Move forward & back with opp. arm & leg slowly *Knees 1 inch off ground *Push into ground with hands to extend spine
2. One Leg Bridge (15s each) *Keep hips level *Feet under knees
3. Prone Flutter Kicks *Legs straight
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
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!
MB Kneeling Chest Pass-First 20s –> Second 20s-Each partner challenges the other-move the ball around *3B’s
MB Standing Semi Circle Drill (20s each doing a semi circle) *Other partner keeps feet moving *Hinge from hips
MB Side to Side Toss (20s each direction) *Both partners facing the same direction- switch after 20s *Keep arms straight and extended to increase challenge *3B’s
MB Standing Reaction Drill (alternate challenging each other by moving ball right to left, high & low) *Both partners keeps feet moving *Hinge from hips
MB Standing Slam *Slam ball into ground *MB should almost touch spine in between shoulder blades on eccentric phase–> follow through *3B’s
MB Push-Up Hold Push *Stay tight *Switch arms on the push *3B’s
MB Sit Up Toss *Partners alternate sit up each rep *Avoid sitting all the way up-keep tension *Wide feet *Dig heels *3B’s *Bring MB overhead to make harder
*2 minutes cardio after each round- Coach leads a different cardio move every 30s
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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