Boot Camp San Carlos Fitness Training 5/30/15: Saturday 6 Pack – 6 Station 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: Explain that today is a recovery day given our tough week- the goal is to not go out of breath. Although it is a recovery day it will still be challenging. *Review WOD below during warm-up and assign campers stations for the WOD below. After warm-up boot campers immediately transition to WOD. They can get water at any time on their own. WOD: Perform the following (6 Station) CORE Movements below for 40s intervals and follow with CARDIO for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same CARDIO as a group; however, you can accommodate twice as many campers if half the group does the CORE and the other half does CARDIO. Transition time is 10s between CORE & CARDIO and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 6 sets, 30s transition time after all 3 sets are complete for CORE & CARDIO, 36 total sets for workout.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
CORE (40s x 3 Sets):
1. Battle Ropes: Alternating Waves and Egg Beaters (20s each) *2B’s *Hinge from hip
2. TRX Elbow Plank Pendulum *Swing legs side to side *Keep back from arching- Keep hips up *3B’s
3. MB Kneeling Backwards Rotations (20s each side) *Throw at target on the wall *Use core to rotate *Slight forward lean from hips*2B’s
4. Ropeflex Standing Pull & Rotate: https://www.youtube.com/watch?v=4_z84Nms6zU *Lock Shoulders Back & Down – Do your best to relax shoulders *Move from core *3B’s *Stay close to device *Faster you go, the harder it is
5. Band Moving Standing Hip Ab (20s each direction) *Keep legs straight *3 B’s *Shoulders Back & Down *Hand band to those
6. Rip Trainer Rotation (20s each side) *Get in athletic positionàweight shift back to front leg *Use core & pivot *2B’s *Educate campers about being in control of Rip Trainer at all times- it can be hazardous if going too fast
Cardio: (40s x 3 Sets):
*Do all 3 sets of each movement below before moving to next one
1. Jumping Jacks *Relax heels
2. Airborne Heisman’s *Relax heels
3. Mirror Drill-Led by Coach *Focus on balance
4. Double Airborne Heismans
5. Twist Combo *Forward – Rt –Forward – LT *Relax heels
6. Fast Feet with 180 Degree Rotation Call from Coach
See video of movements above here:
http://www.wellsphere.com/healthy-living-article/p90x-in-90-seconds-plyometrics-workout-video/1274171
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
