Boot Camp Redwood City Athletic Club 9/6/14- Skinny Jeans Solution Program Day 13: Saturday Bonus 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: Cardio: 4 minutes (Change cardio movement every 30s)
Phase 3: https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif*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.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 8 sets
Alternate the following 8 Bonus (complimentary movements to balance out body based upon week of boot camp) exercises two at a time for 4 rounds, 40s each with 15s transition time:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Lower Ab Curl with Hang on Monkey Bars *3B’s *Control movement on the way down *Stay tight *Modify with Supine Lower Ab Curl
MB Slams *Follow through into ground *Hinge from hips *2B’s *Do not use bouncy balls
Battle Ropes: Double Wave with Squat *Keep continuous *Hinge from hips *2B’s
Squat with Hand to Opp. Foot *Stay in squat position *Hinge from hips *2B’s
TRX Biceps Curls and Triceps Ext. (20s each) *3B’s *Shorten TRX’s to allow more room for Ropes
Boxing – Right – Left Punch * Move from core *Climbing Wall Option
Bosu Kneeling MB Chest Pass *Pass MB to Partner *Cue to keep hands open in front of chest *3B’s
8. Swiss Ball Oblique Crunch *Rotate right to left targeting obliques *Support back with ball *Get extension over ball *3B’s *Tongue on roof of mouth
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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