Boot Camp San Mateo Athletic Club 9/26/14: Burn Over 500 Calories with this 6 Station Rotation
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 sets for Phase 2
Phase 2: Core – Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
1. Prone Plank Hand Walkouts *Keep 3 B’s (Engage belly, butt & bladder) *Walk out as far as possible and hold for 3s given core is stable http://www.youtube.com/watch?v=a6VXsbPAQ_k *Shoulders back & down *Corkscrew elbows *Start standing reaching toes and walk hands forward. *Educate about core stability here
2. Side Plank Hip Drop (RT SIDE) *Head straight *Lock shoulders back & down- squeeze shoulder blades *Hand on hip *3B’s *Cross top leg over bottom to make easier http://www.youtube.com/watch?v=eUCcixUtJz8
3. Side Plank Hip Drop (LT SIDE) *Head straight *Lock shoulders back & down- squeeze shoulder blades *Hand on hip *3B’s *Cross top leg over bottom to make easier http://www.youtube.com/watch?v=eUCcixUtJz8
4. Prone Prisoner Superman *Start on stomach with arms overheadàbring elbows to back pockets, extend spine and lift thighs and chest off ground for 10s *Toes to nose *Lock shoulders back & down- squeeze shoulder blades
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 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 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: 40s work time, 5s rest, 6 sets, 30s transition time after all 6 sets are complete for PM & ARM
PM (40s x 3 Sets):
- Step-Ups with Balance Hold (20s each side) *Keep one foot on step/mat and drive it into step/mat *Finish with hold at top for 2s *Opp. arm & leg *Forward lean *Raise/lower step height as needed to optimize form *Down slow and up fast *Barely touch bottom foot to ground *3B’s
- Plate/SB/DB Staggered Stance (one foot forward one foot back-heel on ground and foot turned out, feet wide) One Arm Row (20s each side) *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbow in *Hinge from hip *2B’s *Studio: Monkey Bar Room
- Prisoner Staggered Squats (one foot forward one foot back-heel off ground, feet hip width) (20s each side) *Hinge from hips *2B’s *Lock shoulders back & down- squeeze shoulder blades
- Battle Ropes: Double Wave *Lock shoulders back & down *Hinge from hip *2B’s
- MB Slam with Burpee Push-Up *Slam MB into group and perform burpee push-up *Modify with just a push up hold or plank as needed *Lock shoulders back & down *3B’s *Elbows in *SMGC: Slam ball on hard surface- near entry
- Single Leg Back Lunge with Glider with Arm Raise (20s each side) *Back foot on glider *Raise both arms to the ceiling and slide one foot back while lowering into lunge position–-> slide back to start and repeat *Go as deep as tolerated *Keep back hip tucked *3B’s
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) High Knees Lateral Shuffle with Coaches Cue *Cue campers to go left or right *Relax heels *Toes up *3B’s
2) Butt Kicks *3B’s
3) Apollo Ono’s (One Leg Hop) *Arms behind back *Hop from one leg to another *Hinge from hip *3B’s
4) P90X Whacky Jacks *Straight legs *Whatever leg comes up side bend and bring elbow towards that leg *Lock shoulders back & down- squeeze shoulder http://www.youtube.com/watch?v=llWk2RYkc7E *3B’s
5) P90X Squat, Jump & Rotate *One foot forward, one foot back *Touch ground with squat http://www.youtube.com/watch?v=nJnH82h1CFo
6) Standing Mountain Climber *Opp. arm & leg *Reach to ceiling with hands *High knees *Toes up
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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