Boot Camp San Mateo Athletic Club 8/6/14– Total Body Workout with an Lower Body Twist
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)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank Up-Downs (leading with 15s each side) *Educate about core engagement needed for entire workout and triceps ext. in workout *3 B’s
2. Prone Reverse Hyperextension with Hip AB/AD *Lift up legs as high as possible and perform hip ABà AD *Open legs as far as possible *Keep upper body on ground
3. Rocking Bridge *On hands- rock hips up à hold and squeeze shoulder blades & butt for 2 sà rock back through arms *Fingers pointing away from body
Phase 3: Primal Movements: Review the WOD below for 5-10 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: Alternate the following 8 exercises two at a time for 4 sets before moving onto next pair or movements. Perform each exercise for 30s with 15s rest in between. After all 4 sets are done rest 30-60s before performing next two movements.
*Set Gym Boss or Interval App to: 30s work time, 15s rest, 8 sets, 30s transition time after all 4 sets are complete
1. Sandbag (SB) Bear Hug Staggered Stance Squats (2 sets each side) *Feet shoulder width- stagger one foot forward and one foot backwards *Lift heel on back foot so weight is on toes *Lock shoulders back & down *Squeeze shoulder blades *Hinge from hip and get down to 90 degrees *2B’s (Belly and bladder engaged) *Monkey Bar Room at Studio
2. MB/SB Single Leg Deadlift (2 sets each side) *Hinge from hip-maintain flat back *3B’s *Lock shoulders back & down *Monkey Bar Room at Studio
3. Reverse Hyperextension *Legs go up and down and upper body is stable *Use high mat or Swiss Ball and let legs fall to down *Bring legs up & down *Squeeze butt at top for 2s *Use all the mats and steps at Studio
4. Band Walk with Side Step (20 s with straigt legs and 20s with bent knees) *Stationary *Band around ankles *Increase intensity by putting band around foot. * Decrease intensity by putting band higher than ankle *Keep 3 B’s (Belly, bladder and butt tucked)
5. One Leg Squat with Lateral Glide (2 sets each side) *One foot on Glider *Squat with left leg hinging from hip (maintain center)à with right leg glide it laterally and repeat for 30s à switch *Get as low as possible with side you squat on *Hinge from hip *2B’s
6. Kneeling Triceps Extensions (Use Equalizer’s if you have them) *Bring knees back to make harder *Keep butt down and tucked *3B’s *Elbows in *Shoulders Back & Down
7. Mountain Climbers *Knees barely off ground *Corkscrew elbows *Lock shoulders back & down *3B’s
8. TRX Rows *Shoulders Back & Down *Use hips as needed *Squeeze shoulder blades at end rom *3B’s
Bonus: Perform cardio at end of workout. Do 6-8 high intensity liners or Burpees for 20s (5:15 & 6:10 pm Belmont Studio did Burpees on Monday so do Liners with them). Break groups up into two. While one group is working the other is resting.
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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