Boot Camp Burlingame Athletic Club 9/12/14- Skinny Jeans Solution Program Day 19: 6 Station Get Lean Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
Phase 2: Partner Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Supine Reverse Crunch *Wide knees *3 B’s * Touch heels to ground and curl pelvis at end range of motion *Educate about core stability here
2. Shoulder Get-Ups (1 set each side) *Easy way to teach: cue to keep main foot down (imagine it is nailed to the ground) for the entire set *Keep Shoulders back & down *Squeeze *3B’s http://www.youtube.com/watch?v=dEnF_y0y5_s *educate about #4
3. Oblique Sit-ups *Elbows towards opp. thigh *Wide feet *Dig heels *Hands to side of head- avoid pulling on neck *Look at abdomen
Phase 3: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1) DB/KB/Plate One Arm Supine Floor Press (2 sets each side) *Keep Shoulders back & down *3B’s *Make it tough for 30s *Studio: Perform in Monkey Bar Room
2) SB/MB Shoulder Get-Ups (2 sets each side) *Easy way to teach: cue to keep main foot down (imagine it is nailed to the ground) for the entire set – main foot is the same side as you are holding the weight *Keep Shoulders back & down *3B’s See video as needed: http://www.youtube.com/watch?v=dEnF_y0y5_s
3) One Leg Squat with Opp. Hand Touch (2 sets each side) *Keep flat back *Get butt down *3B’s
4) Battle Ropes: Alternating Wave with Back Lunge *Perform alternating wave while alternating back lunge – go only as fast as form tolerates *Move back from core *3B’s
5) Band Standing One Arm Row w/ Staggered Stance (2 sets each side) *Both heels on ground – find stable position *Wrap band around something *Lock *Keep Shoulders back & down *Squeeze and hold for 2s *3B’s *Do Rip Trainer Row at Studio: https://www.youtube.com/watch?v=muJLrDmnsoU (1:00) (2 sets each side) *Keep band and stick of rip trainer @ 90 degrees
6) Prisoner Crossover Lunge (2 sets each side) *Lead with trail leg *Keep knee in line with 2nd toe *Keep hips straight *Keep Shoulders back & down *3B’s
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Jumping Jacks *Toes up, relaxed heels
2) Deck Squats *Keep feet together *Straight arms entire exercise *Feet under knees-drive feet into ground fast *Avoid going back too far – goal is to go forward and up *Elevate surface as needed *Just do squats or get to the ground and get up any way possible preferably to modify
3) Forward- Forward-Back-Back *Visualize stepping over a line (15s leading with each foot) *Relax heels
4) Squat Pulses *In squat position with hands touching ground, pulse up and down *2B’s *Keep heels on ground
5) Boxing *Relax heels
6) Lateral One Leg Hops (2 sets each side) * 1 leg hop side to side *Relax heels
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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