1. MB Sit Up & Russian Twist *Start with MB overhead (keep 3B’s) –> perform sit up and chop ball towards ground and then rotate right to left–>bring MB back overhead *Avoid coming all the way up with sit up *Modify by keeping ball at chest height or no ball *Keep chest up *2B’s
2. MB/Roll Supine 1 Leg Bridge (25s Each Leg) *Foot on top of MB or Foam Roll *Heels under knees-Toes up so weight is on heel *Hips level *3Bs
3. Glider/Disc Plank Hip AB/AD *Feet on gliders and elbows on Bosu or Discs *Keep Butt Down *3 B’s
4. Prone Pulldowns *Begin in superman position (relaxed on stomach) with relaxed shouldersàbend the elbows and pull the elbows back towards pockets (like doing a Lat Pulldown). At the same time lift the chest and hold for 5s. Keep thighs on the ground. Return the arms and torso to the starting position again and repeat.
5. TRX Hip Drop (25 s Each Side): http://www.totalhealthandfitness.com/exerciseview.aspx?id=2676 *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down *Squeeze shoulder blades
6. Supine Lower Abdominal Alt. Leg Press *Similar to a bicycle but like a unilateral leg press- press the heel forward *Bring legs lower to make harder *Maintain belly & bladder engagement with imprint of spine *Crunch to increase intensity
Jog/Walk: 3 min after all 4 sets are complete for each pair
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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