Boot Camp Redwood Shores Athletic Club 8/14/14: Core – Cardio Belly Buster
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: None
Phase 3: *Review WOD below and assign campers stations for the WOD. After review boot campers immediately transition to Cardio for 3 minutes and then the WOD. They can get water at any time on their own.
Cardio: Jog/Walk: 3 min
CORE: Alternate the 12 exercises (6 Stations) two at a time for 3 Rounds for 40s in a circuit (rest 10 s in between)
1.MB/BB Lateral Shuffle with Partner or Wall (20s each direction) *Relax heels *2B’s*Get out of corners quickly
2.MB/BB Carioca with Partner or Wall (20s each direction) *Relax heels *2B’
3.Glider Body Saw *Keep Butt Down *Shift weight forward and back *3 B’s- stay tight *Perform on hands or elbows *Shoulders back & down
4. Glider Standing Jumping Jacks *3 B’s- Stay tight *Shoulders back & down *Hold on as neededd
5. Speed Ladder-Forward Icky Shuffle (20s leading with each foot) *Relax heels *2B’s *Use Ring if lacking space and make up a different pattern
6. Speed Ladder-Backwards Icky Shuffle (20s leading with each foot) *Relax heels *2B’s *Use Ring if lacking space and make up a different pattern
7. TRX Pike *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down *Even if they don’t transition fast enough 30s is fine for this exercise
8. TRX Leg Curls-alt legs *Hips Up Toes up *Keep core/hips stable *Even if they don’t transition fast enough 30s is fine for this exercise
9. Ring: In-In-Out Out *Relax heels (20s leading with each foot) *Relax heels *2B’s10. Ring: Hop Scotch *Relax heels (alt foot each time) *Relax heels *2B’s
10. Ring: Hop Scotch *Relax heels (alt foot each time) *Relax heels *2B’s
11. Swiss Ball Russian Twists *Rotate from core *Squeeze palms together to engage core *Keep hips up and level *Squeeze butt *Studio- Perform in Monkey Bar Room
12. Swiss Ball Lower Ab March *March slowly to attain balance *Back should be supported *Walk back to make harder *Extend arms overhead- elbows to ears *Tuck chin *Maintain belly & bladder engagement *Crunch higher to increase intensity *3 B’s- Stay tight *Shoulders back & down *Studio- Perform in Monkey Bar Room
Jog/Walk If Time: 3 min after workout is complete
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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