Boot Camp San Carlos Athletic Club 9/1/14- Skinny Jeans Solution Program Day 8: 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: Partner Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Lower Ab Leg Raises *3 B’s *Bring legs lower if advanced *Hands under tailbone *Bend knees to make easier and don’t go as low
2. Side Lying Groin Plank with Bottom Leg Off Ground (RT Side) *3 B’s *Lock shoulders back & down *Keep hips up *Squeeze shoulder blades *Eyes straight
3. Side Lying Groin Plank with Bottom Leg Off Ground (LT Side) *3 B’s *Lock shoulders back & down *Keep hips up *Squeeze shoulder blades *Eyes straight
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 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 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: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM
PM (40s x 3 Sets):
1. SB/KB/DB Suitcase Squat (20s each side) *Goal is to keep shoulders level and to not side bend *Hinge from hip *Get low *Squeeze butt at top *2B’s *Studio: Monkey Bar Room
2. MB Slam*Use whole body and follow through into ground *Hinge from hips *2B’s
3. TRX RowàCurl with Staggered Stance *First perform row and then do biceps curl *Slow & controlled movement *Relax shoulders *Keep Lock-Chest Up and Shoulders Back & Down *3B’s
4. Glider Side Lunge Floor Touch (20s each side): *Campers only need one glider on lunging leg *Start with feet togetheràperform a slow, controlled movement to the side with right leg and go as low as possible with left glute, hinging from the hipsàbring feet together and repeat on opp. side after 20s*Keep knee in line with second toe *2B’s
5. Swiss Ball Push Up *Hands on ball – feet on bench *Wide feet is easier *Push the ball in from the sides *Down slow & controlled *Keep Lock-Chest Up and Shoulders Back & Down *Progress to 1 foot as tolerated*Keep Elbows In *3B’s
6. Glider Truck Push *Hands on Glider *Stay low and drive feet into ground *2B’s
ARM (40s x 3 Sets):
1. Squat Thrust (Burpees without hitting ground) with Jacks *While in plank position, bring legs out & in, like a plank jack *Keep hips up *3 B’s
2. High Knees with Arms Extended *Try to hit hands *Lower hands to hit knees *3B’s
3. Front to Back Jumping Jacks *Arms and legs to forward – back motion rather than typical side to side motion *Relax heels *3B’s
4. Lateral hops (20s each side) *Hop side to side on 1 foot *Relax Heels
5. High Knee Skips *Toes up *Opp. arm & leg *3B’s
6. Cardio of choice
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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