Boot Camp Burlingame Fitness Training 5/9/15: Saturday Core – Cardio Workout
3 Phase Warm-Up:
Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5 s hold–> 5 s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.
Phase 2: Floor Stretches (5 min) *Work on forearm/wrist mobility
Phase 3: *Review WOD below during warm-up above. Assign groups of four here also- . After review immediately transition to WOD stations. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 30s work time, 20s rest, 8 sets (4 each)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Alternate the following exercises two at a time for 30s each with 20s rest in between for 4 rounds. Do one side at a time for those exercises that require one sided movements. Always start with right side so you don’t forget which side you started on.
1. Plank Up-Downs (2 sets leading with each elbow- 30s/side) *Cue: hand-hand-elbow-elbow *3B’s *Hands under shoulders *3B’s *Widen feet as needed- goal is not to rock *Modify with Ropeflex at Studio or TRX or Equalizer Triceps Ext.
2. MB Kneeling Wall Side Facing Trunk Rotations (2 sets each side- 30s/side) *Shoulders Back & Down *Move from core *Extend arms to make harder *2B’s *Slight Forward Lean *Keep eyes straight ahead
3. TRX Side Lying Groin Hold (2 sets leading with each elbow- 30s/side) *Place top leg in TRX Strap. Bring bottom leg on top of top leg or to make harder flex the hip at 90 degrees *To modify rest bottom leg on ground *Bring top hand on hip and squeeze shoulders (avoid hand on ground- creates rounded shoulders) *Shoulders Back & Down- squeeze shoulder blades *Head back *3B’s
4. Glider Kneeling Roll Out *Keep 3 B’s *Move from hips *Keep arms straight and push into ground *Shoulder back & down-Lock *Those who are more fit can go out farther
5. Swiss Ball Butt Pincher *Hands under shoulders, stomach on ball with knees open as wide as possible and bottom of feet pressing into each other *Lift thighs up, squeeze butt and hold for 3s *Avoid hyperextending spine
6. Supine Oblique Crunch: http://www.youtube.com/watch?v=QxaKQG-gmPY *3B’s *Look at abdomen *Tongue on roof of
- MB Kneeling Side Bend *Place ball on top of head *3B’s *Keep butt squeezed *Shoulder back & down – squeeze shoulder blades
- Supine Glider Leg Curls *Start with legs straight and arms to sides, palms down > curl legs in towards butt and bridge > finish with feet under knees & knees together > repeat *2B’s
Easy cardio if time permits- goal is not to go out of breath
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
