Redwood City Personal Training Boot Camp 4/23/12- Balance, Core & Strength Workout
Dynamic Warm-Up with Exercise Review: 10-15 min
Preparation:
1. Squats: 10 2. Single Leg Squats: 5 Each Leg 2. Inchworm: 5 3. Walking Single Leg Deadlift: 10 each *Hinge from hip and try to touch ground keeping back straight *alternate legs 4. March–>High Knee Skip–>High Knee Run–>Forwards Jog–>Backward Jog–> Lateral Shuffle–> Carioca (10 Yards Each)* Perform drills for about 10 yards and then jog to half court line and then jog back to start. Perform 2x each. *The goal for the first three drills is to do as many foot contacts as possible in 10 yards *Arm drive is key *drive foot into ground with toes up-land on ball of the foot 5. Group Relay Drill -Liners to Half Court (5x Each) *Groups of 3-4 people to allow adequate rest
Unilateral WOD: Perform the following exercises in a circuit for 40s each for 3-4 rounds
- Plate/DB Singe Leg Deadlift (20s each side) *Bend from hip
- TRX One Arm Row (20s each side) *Opp. Hand on hip
- Battle Ropes: Standing One Arm Rotation (20s each side) *Stay in athletic position and use legs *Explode on each rep
- Push and Rotate with Band (20s each side) *Add a weight shift front to back *Rotate from mid section *Perform on 1 foot for advanced
- Single Leg Bleacher/Mat Squat (20s each side) *Explode up
- Dynamic Side Plank with Groin *On hand or elbow *Dynamic because of the hip drop- see video
- Lateral Side Step (can use bosu or big mat) *Stay Low *This is not done with a band around ankles- perform for speed
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.
Try Redwood City Personal Training Boot Camp for One Week for Only $1: www.BootCampRedwoodCity.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Redwood City Boot Camp, Personal Training & Nutrition
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
