Boot Camp San Carlos Group Fitness Training 1/24/14: 6 Station Fat Loss 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 the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Prone Plank with Alternating Hip AB/AD *Keep 3 B’s (Engage belly, butt & bladder) *Hold hip AB for 2s each side *Look down *Shoulders back & down *Educate here about core stability needed for WOD
2. Hand Bridge with Leg Lift *Keep bridge for 30s, lift one leg as high as possible, hold for 2 s and switch *Lock shoulders back & down- squeeze shoulder *3B’s
3. Seated Figure 8’s *Seated with knees bent and good postureà alternate knee flexion and bring imaginary ball through legs in 8 pattern *2B’s
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. Plate/KB/DB Suitcase Squat (2 sets with weight in each hand) *Holding weight in hand perform squat- the goal is to keep hips and shoulder level and to recruit opp. side to maintain alignment *2B’s *Lock shoulders back & down
2. SB Bent Over Rows/Squat Thrust *25-45 lbs *2B’s *Stay down the whole time- RowàPlankàRowàPlank *Keep chest up and core tight *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbows in *Hinge from hip
3. Low Walking Lunges *The goal is to stay as low as possible throughout lunge movement- imagine a low ceiling *This lunge is extremely challenging *3B’s *Hinge forward from hip to make easier or do normal walking lunge
4. Battle Ropes: Double Wave *Elbows In *Lock shoulders back & down *Hinge from hips *2B’s *Studio: Perform outside
5. Swiss Ball Leg Curls *Keep hips up *3B’s *Studio: Perform outside
6. MB Push-Up -Alternate Right to Left (MB Stays in Place) *Alternate sides *Increase plyometric activity if tolerated so go faster. Control as needed. *Lock shoulders back & down- squeeze shoulder blades *Elbows in *3B’s
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Icky Shuffle (RT-LT-RT-LT-RT-LT) *Relax heels *2B’s
2) Run in place *Quick feet *Toes up *3B’s
3) Lateral Jumps *Visualize jumping right to left over a line *Stay Tight *Toes up *3B’s
4) 4 Square Jumps *Visualize a square with 4 quadrants- Jump ForwardàRightàDownàLeftà Repeat (2 sets each direction) *3B’s
5) Irish Dancers *Similar to leg cradle stretch- with right hand touch left foot (bring left foot up to meet right hand)àreleaseàalternate with left hand to right foot (bring right foot up to meet left hand)à increase speed as tolerated *3B’s
6) Cardio of choice *Relax heels *2B’s
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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