Fitness Classes San Mateo Boot Camp 1/24/13: 6 Weeks To Flat Abs in 2013
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 during warm-up above and after obstacle course as needed and assign campers stations for the WOD. They can get water at any time on their own.
Obstacle Course: 4 Min
Perform the following Stations and exercises in a circuit for 3 rounds for 50s each before moving onto the next station. Rest for 10s in between exercises and 30 between stations.
Station 1:
1.Supine Lower Ab Curl with MB In Between Heels & Hamstrings *Hands behind head or off to sides *Lift pelvis & curl *Move from center *3B’s
2.Front to Back Jumping Jacks *Feet go front to back *Arms go front to back also *Heels relaxed
3.Swiss Ball Russian Twist *Keep hips up & level *Rotate onto each shoulder right to left without dropping hips *Can hold onto MB or plate to increase intensity *3B’s
Station 2:
1.MB Supine 3 Way Chops: Chop Right –>Center–> Left *MB overhead or at forehead and chop to rt, center and lt and then repeat
2.Ladder: Icky Shuffle-Forward & Back *Jog back to start after each one *Pattern is in-in-out *Quick feet *Heels relaxed
3. Mat Side Lying Groin (25s each side) *Top leg on mat and bottom leg goes up & down *Stay tight *3B’s
Station 3:
1.Glider Plank with AB/AD *3 B’s *Lock
2.Forward-Forward-Back-Back Over Line (25s leading with each foot) *Relax heels
3. Prone Hip Ext with MB between ankles if tolerated *Squeeze butt *Can also use mat or ball to lie on – they need to be high
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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