Boot Camp Foster City Personal Training 12/30/13: Partner 6 Station Rotation
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: Core-Perform #1 for 20 reps and switch with partner and then do 10 reps each side for partner oblique sit up. Perform all exercises for 3 sets.
1. Supine Crunches with Partner Leg Pull: 20 each *Supine partner attempts to keep hips flexed at 90 degrees while kneeling partner attempts to pull legs from ankle. Supine partner performs crunches at the same time. *Supine partners knees should be over hips for all 20 reps. After 20 reps, kneeling partner performs supine crunches. Partners need to communicate regarding resistance. *3B’s
2. Supine Partner Oblique Sit Up *Right hand high five at the top of sit up and repeat with left (alt. sides): 10 reps each side *Wide feet *Dig heels *3B’s *Partner with longer legs are on the outside
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. Partner SB/MB Squats *Catch SB or Heavier MB during the descent of the squat. This is a challenging eccentric load- they have to control the landing of the squat. Keep the partners close to each other to make easier *Get low *Keep shoulders back & down *2B’s *Hinge from hip
2. MB Partner Kneeling Overhead Pass (6 lb for ave female and 8-10 lbs for ave male) *Throw ball above each other’s head *Follow through after release of ball *Keep shoulders back & down *Wide knees *3 B’s *For those with shoulder issues do chest pass *Can also do slams for those scared of catching the ball
3. MB Partner Lunges (2 sets each side)*Use Heavier MB *Hand off MB to partner with each lunge *Mix up MB handoff *3B’s
4. Battle Ropes- Partner Single Wave (15s each side) *Partners grab each side of the rope *Hinge from hip *2B’s *Shoulders back & down *Studio- Perform outside
5. Partner Band Standing Neutral Grip Rows with Squat *Keep hands close to torso *Hinge from hip for squat and perform row after squat *2B’s *Shoulders back & down *Squeeze shoulder blades and hold for 2s
6. Partner Push-Ups *After each push-ups cross hand high five with partner (rt-rt-lt-lt) *Keep shoulders back & down *3B’s *Elbows in*Wide feet or on knees with butt down
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Partner Knee Slaps (Taller person is the slapper) *Relax heels *2B’s *Avoid running around the room *Partners just step back and forward to avoid slap
2) Partner Knee Slaps (Shorter person is the slapper)
3) Partner Mirror Drill (Taller person is the leader)
4) Partner Mirror Drill (Shorter person is the leader)
5) Partner Plank & In-In-Out Footwork (Taller person is doing plank on elbows with feet wide and shorter person is performing In-In-Out Footwork within legs of planking partner) See 2:25 of video here: http://www.youtube.com/watch?v=9hwW1SPLH8s *3B’s
6) Partner Plank & In-In-Out Footwork (Shorter person is doing plank on elbows with feet wide and taller person is performing In-In-Out Footwork with legs of planking partner) See 2:25 of video here: http://www.youtube.com/watch?v=9hwW1SPLH8s
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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