Foster City Boot Camp 7/24/13: Lower Body Strength Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total 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. Push-Up Hold *Educate about core engagement needed for entire workout and Hindu Push-up *3 B’s
2. Prone Reverse Hyperextension *Lift up legs as high as possible and hold for 2s- squeeze butt *Educate about reverse hyper in workout *Keep upper body on ground
3. Supine One Leg Bridges (15s each side) *Hip up *Educate about leg curls in workout
Phase 3: Primal Movements-Perform the following movements for 5 reps for 1 Set
1. Staggered Stance Squats *5 reps each side *Go as deep as tolerated *Hinge from hips *2B’s *Educate about #1 in workout
2. Side Lunge Touch *5 reps each side *2B’s *Educate about #4 in workout below
3. Prisoner Squats *Educate about #8 in workout below
*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: Alternate the following 8 exercises two at a time for 4 sets before moving onto next pair or movements. Perform each exercise for 30s with 15s rest in between. After all 4 sets are done rest 30-60s before performing next two movements.
*Set Gym Boss or Interval App to: 30s work time, 15s rest, 8 sets, 30s transition time after all 4 sets are complete
1. Sandbag (SB) Bear Hug Staggered Stance Squats (15s each foot forward) *Feet shoulder width- stagger one foot forward and one foot backwards *Lift heel on back foot so weight is on toes *Lock shoulders back & down *Squeeze shoulder blades *Hinge from hip and get down to 90 degrees *2B’s (Belly and bladder engaged)
2. Band Walk with Side Step *Stationary side step with straight legs *Band around ankles *Increase intensity by putting band around foot. * Decrease intensity by putting band higher than ankle *Keep 3 B’s (Belly, bladder and butt tucked)
3. Reverse Hyperextension *Use mat or Swiss Ball and let legs fall to down *Bring legs up & down *Squeeze butt at top for 2s
4. Side Lunge Touch*Alt. sides *Get as low as possible with side you step to and touch ground *Hinge from hip *2B’s
5. Fat Man Rows (Studio: Equalizer) *Shoulders Back & Down *Use hips as needed *Squeeze shoulder blades at end rom *3B’s
6. Hindu Push-Ups *3B’s *Elbows in *Shoulders Back & Down *See video here: click here
7. Glider Leg Curl (use only one leg as needed) *Keep hips up in bridge position *Dig heels into gliders *3B’s
8. Prisoner Jump Squats *Hands behind head *Lock shoulders back & down *Squeeze shoulder blades *Hinge from hip and get down to 90 degrees and jump up *Perform on soft mat to make harder on muscles and easier on joints *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.
Try Foster City Boot Camp for Only $29 for 3 Sessions: www.ShampsBootCamps.com
Your friend & coach, Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love. Thank you for allowing me to help you.
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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever! Brien Shamp BS CSCS CMT CHEK NLC II Personal Trainer, Nutrition and Lifestyle Coach
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