TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises
- Split Squat Plate Plate/DB/KB One Arm Press (4 sets each side) *Press with arm on the same leg that is back *Keep tuck *Shoulders down & back *Elbows in * 3 B’s *Inhale down- exhale up
- Square Drill-Fwd, Shuffle, Back, Shuffle *Short distance for cones *Stay low on lateral movements *Lead with hip with backpedal *Studio: Perform outside
- SB/MB/KB Rotational Back Lunge (4 sets each side or alt. sides for the advanced) *Eyes straight ahead *Shoulders back & down *3B’s *Explode feet into ground *Bring weight to outside hip of lead leg *Inhale as you step back – exhale as you step forward http://www.youtube.com/watch?v=NpJ2UTdW12w
- Foam Pitt/Elbow Glider Crawl (Studio– Do Polar Bear Crawl- Hands & Feet on Gliders J ) *Keep 3 B’s
- TRX 1 Arm Row (4 set each side) *Goal is to resist rotation-keep pelvis and shoulders stable *Shoulders down & back *Elbows in *Squeeze shoulder blades for 2s *Keep Hips Up
- Push-Up & Triceps Extension (4 sets of each) * Use Equalizer for both if you have them: http://www.youtube.com/watch?v=9ccrHMK9Dr4 & http://www.youtube.com/watch?v=ZGl6He2ueV8 *Bring knees forward to decrease intensity *Shoulders down & back *Elbows in *3B’s
Finish with sprint liners as a group (4-8x for 20s) *Alt two groups of 20s each.
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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