Boot Camp San Mateo Athletic Club 9/25/14: 28 Minutes To Flat Abs!
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements
Phase 2: None
Phase 3: None *Review WOD below and assign campers stations for the WOD. After review boot campers immediately transition to WOD. They can get water at any time on their own.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Alternate the exercises below (7 Stations) two at a time for 4 Rounds for 30s in a circuit (rest 5 s in between). After completing 4 sets of each pair, move onto to the next two exercises. Quick transitions!
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles
1. Speed Ladder-Lateral Shuffle (change directions each time) *Relax heels
2. Speed Ladder-Carioca (change directions each time) *Relax heels
3. MB Partner Sit Up Toss *Wide feet *Dig heels *3B’s
4. MB Partner Sit Up Toss *Wide feet *Dig heels *Throw ball to sides off body to challenge stability on 2nd set
5. Fireman Walk *Hold heavy db’s or kb’s *Take a big stride and walk with a focus on heel-toe *3B’s *Shoulders back & down *Studio: Place weights on a mat to avoid getting the mats dirty
6. Fireman Walk *Hold heavy db’s or kb’s *Take a big stride and walk with a focus on heel-toe *3B’s
*Shoulders back & down
7. TRX Biceps Curls: *Keep 3B’s *Shoulders back & down
8. TRX T *Staggered stance *Use legs to help arms *Squeeze shoulder blades for 2 s *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down
9. Battle Ropes: Standing Rotation with Pivot (key is the feet to pivot) *Slam Right to Left and explode down into ground *Move from core *Hinge from hip *Shoulders back & down *2B’s
10.Battle Ropes: Alternating Wave *Quick hands *Extend arms *Hinge from hip *Shoulders back & down *2B’s
11.X-Bike *Mix in intervals standing *Educate campers that they need to increase gear in order to stand and to pedal faster
12.X-Bike
13.Swiss Ball Leg Curls *Keep hips up and level *3B’s
14.Swiss Ball Lower Ab Rotations *Engage 3 B’s *Lift legs higher to make harder, lower to make easier *Squeeze ball between ankles and rotate ball right to left with legs straight
Circle Time-Cool Down Stretches: 5 min
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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