Fitness Training Burlingame Boot Camp 11/22/13: 6 Station Get Lean Rotation
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Supine V-ups *3B’s *Start with arms overhead and legs straight on ground (engage quads and groin to keep legs straight)àsimultaneously crunch upper body and bring legs off groundà attempt to touch toes *Bend knees for those that need to modify *Lower legs to increase intensity *Look at abdomen with crunch *Tongue on roof of mouth *3B’s
2. Hand Bridge Hold with Leg Extension *Alt leg every 3-5 s *Squeeze shoulder blades *Modify with regular supine bridge *3B’s
3. Prisoner Cobra (Hold 5s) *Keep lower body on ground *Shoulders back & down- squeeze shoulder blades *Thumbs up *2B’s *Look down
Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Forward Lunges *Alt. Sides *Hands in athletic ready position WOD *Shoulders back & down- squeeze shoulder blades *3’B’s *Educate about #3 in wod
2. Side Lying One Arm Push-Ups (5 Each Side) *Lock shoulders back & down *Elbows in *3B’s *Educate to keep core tight *Shoulders back & down *Elbows in *Educate about #2 in wod
3. Staggered Stance Good Morning (5 Each Side) *Hinge from hip *Shoulders back & down *Squeeze shoulder blades *2B’s *Lift heel of back foot *Educate about #1 in wod
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (40s x 3 Sets):
1. SB/Plate Staggered Stance Good Morning (20s Each Side) *Lift heel of back foot *Hinge from hip *Shoulders back & down *Squeeze shoulder blades *2B’s
2. Side Lying One Arm Push-Ups (20s Each Side) *Lock shoulders back & down *Elbows in *3B’s *Keep hips square- campers tend to roll back
3. MB Partner Lunge (20s Each Side) *MB Handoff w/ Lunge- partners face each other *3 B’s *Keep tuck
4. One Arm Pull-Ups (Neutral Grip) (20s Each Side) *Lock shoulders back & down *Elbows in *3B’s *Studio-outside-use tires & steps
5. Battle Ropes: Single Arm Overhand Grip Wave on 1 Foot (20s Each Side) *Opp. Arm – Opp Leg *Lock shoulders back & down *Hinge from hips
6. Prisoner Step-Ups (20s Each Side) *3 B’s *Keep tuck *Explode up *Shoulders back & down *Squeeze shoulder blades *Raise or lower step as needed to allow good form *Keep weight on front foot
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) High Knee Run & Down-Ups (Touch ground with chest) *Perform high knee/toe ups and then hit the ground upon a leaders call-come up fast. *3B’s
2) Butt Kicks *3B’s
3) Forward- Back Jumps *Visualize jumping forward & back over a line *Stay Tight *Toes up *3B’s
4) Boxing *3B’s
5) Jumping Jacks *Toes up *3B’s
6) Speed Skaters *Stay low *2B’s
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.
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Your friend & coach,
Brien
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