Group Personal Training Belmont Boot Camp 12/3/13– Who Wants Flat Abs?
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
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 8 Sets
Perform the following eight exercises by alternating two at a time for 40s each for 4 rounds before moving on to next set of two exercises. Transition goal: 15s
Create groups of 4. Put ladder in center of room and entire group with do “their” ladder movements.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. TRX Plank Lateral Swing *Stay tight *3B’s *Studio @ 8:30 am: Perform this inside
2. Ladder: Hop Scotch with Alt. 1 Foot Hop *Relax heels *Studio @ 8:30 am: Can perform Hop Scotch with Ring *3B’s *Relax heels
3. Supine Lower Ab Partner Curl Up *MB Between heels and hamstrings –place another MB or foam block between knees to engage groin *Hold each other’s elbow for stability *Keep shoulders on the ground *3B’s
4. Ladder- Lateral Shuffle (20s each direction) (move laterally)*Relax heels *Studio @ 8:30 am: Can perform Lateral Shuffle with Ring Right to Left (2 feet in 2 feet out) *3B’s *Relax heels
5. MB Superman *2B’s *Relax shoulders as much as possible *Shoulders back & down *Pass or roll MB to partner while in superman *Lift thighs
6. Ladder-Wide Skips (feet outside of ladder) *Relax heels *Toes up-get up high *Studio @ 8:30 am: Can perform Wide Skips *3B’s *Relax heels
7. MB Seated Partner Russian Twist with Sit Up *Partners face each other *Rotate from core right to left after receiving ball à go down to the ground à perform sit up and throw MB to partner *Receive MB in crunch position- do not sit all the way up *Keep tension on abs *3B’s *Tongue on roof of mouth *Wide feet *Dig heels
8. Ladder-Icky Shuffle *Relax heels *Studio @ 8:30 am: Can perform Icky Shuffle with Ring *3B’s *Relax heels
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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