Boot Camp San Carlos Personal Trainer 6/27/14: Total Body Core Explosion
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 Phases 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Quadruped Position with Knees Off Ground (on all 4’s) *Hold for 30s *3B’s *Shoulders back & down *Widen feet as needed *Stay strong & stable
2. Bicycle Crunch *3B’s *Fingers outside eyebrows *Look down
3. Prone Hip Extension with Hip AD/AD *2B’s *Thighs off groundà abduct and adduct thighs and repeat *Look straight ahead
Phase 3: WOD Review: Perform the movements in the WOD below for 5-10 reps *Goal is not speed here
*Review WOD below during 2nd round of 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.
*Set Gym Boss or Interval App to: 40s work time, 20s rest, 7 sets, 30s transition time after all 7 sets are complete
WOD: Perform the following exercises in a circuit for 40 each for 4 rounds with 20s rest in between exercises:
1. Bench/Mat Single Leg Squat (20s each leg) *2B’s *Hinge from Hip *Sit as low as possible into mat *Feet together
2. Lateral Plank Crawl with Gliders On Feet (20s each direction) *3B’s (keep core tight) *Shoulders back & down *Widen feet as needed
3. Band Monster Walk with MB Overhead (AKA Grouchos)- Fwd & Back (20 s each way) *Hold MB overhead and squeeze *2B’s *Hinge from Hip *Stay Low *Keep Hips Forward –try not to rotate *Modify without MB
4. Plank with Triceps Kickbacks (20s each side) *Keep hips stable *Use light plate or hold db *Wide Feet *3B’s *Keep elbows in
5. Burpee Push-Up /Pull-Ups *3B’s *Jump up to pull-up bar after burpee *If unable to perform burpee do hang
6. Battle Ropes-Underhand Alt. Wave with Laddering (Laddering is moving forwards & backwards while doing the wave) *2B’s *Hinge from Hip
7. Jump Rope with High Knees *Toes up- land on ball of foot- heels relaxed
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
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