*Review WOD during Phase 1 and again as needed during 1 minute rest and water break
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 6 sets
Alternate the following 6 exercises-two at a time for 40s each for 3 rounds and then go to next station (approx. 30s transition). Perform the speed ladder exercises as a group (can also use rings if not enough ladders). *Place the ladder in the middle of the room with core exercises around the perimeter. See the order below.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Station 1:
1. MB Back to Back Kneeling Rotations (20s each side) *Taller campers feet are outside *Rotate from core *Extend arms to increase intensity *Head straight *Shoulders back & down *3B’s
2. Cardio- Speed Ladder
Station 2:
1. Walking Crab (Forward & Back) *Maintain “M” position with butt 1 inch off ground *Walk forwards and back, with opp. arm and leg *Squeeze shoulder blades *Modify with stationery crab *Shoulders back & down *2Bs *Turn hands to sides to reduce stress to wrists
2. Cardio- Speed Ladder
Station 3:
1. Glider Roll Out *Hands on gliders, arms straight, pushing into ground and hands under shouldersà move forward from hips, keeping arms straight *3 B’s
2. 2. Cardio- Speed Ladder
Station 4:
1. Pull-up Hanging Lower Ab Curl *3B’s *Maintain belly & bladder engagement with imprint of spine *Supine to lower intensity
2. Cardio- Speed Ladder
Station 5:
1. Swiss Ball Hip Extension Hip AB/AD *Hands under shoulders close to ball, extend upper back by pushing into groundàLift thighs up (squeeze butt)àopen & close legs at topà downàrepeat
2. Cardio- Speed Ladder
Station 6:
1. Elbow Plank Hip Drop (20s Each Side) *Head up, chest up, shoulders back & down *Squeeze shoulder blades- squeeze *Top hand on hip *Lift top leg to make harder
2. Cardio- Speed Ladder
Ladder/Ring Drills (At halfway point lead in with different foot for most movements) *Keep heels relaxed:
Sets 1-2 as a group: Run Through- Hit each rung (Fwd) *Quick feet Sets 3-4 as a group: Run Through- Skip one rung (Fwd) *Quick feet Sets 5-6 as a group: Lateral Run (Two feet in each square) *Switch directions at halfway point Sets 7-8 as a group: Forward Two-Back Two (Moving laterally- Two feet in each square) *Switch directions at halfway point Sets 9-10 as a group: Carioca (One foot in each square) *Switch directions at halfway point Sets 11-12 as a group: High Knee Skip (Two feet in each square) *Toes up- drive ball of foot into ground Sets 13-14 as a group: Icky Shuffle (In-In-Out) Sets 15-16 as a group: Hop Scotch with 1 Foot In Sets 17-18 as a group: Hop Scotch with 2 Feet In- Skip One Square
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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