1. SB Bear Hug/MB Staggered Stance Good Mornings (4 sets each foot forward) *Shoulders back & down-Lock *Squeeze shoulder blades *Lift back heel *Hinge from hip *Proper lifting mechanics when lifting SB from floor http://www.youtube.com/watch?v=xCyV5d5zFRU **Be careful with this movement with campers *Modify with Single leg DL as needed
2. Spiderman Push-Up *Bring elbow to knee while going down into push-up *Shoulders back & down-Lock *3B’s
3. 3 Cone Agility Reaction Drill- Space 3 cones about 5 yards apart *One person in the group is the leader and calls out the cone to run to (1,2,3) *Running (not a lateral movment) *Caller does the drill also
4. TRX Muscle Up: Row–> Triceps Extension *Shoulders back & down *End with squeeze of triceps and hold for 1-2 s *Staggered stance-use legs to help upper body *See video at top
5. Sled Pull @ Studio or Battle Rope Tug of War *Switch partners each set *Stay low *Studio: Outside
6. MB Slams (4 sets) & Jump Squats (4 Sets) *Explode into ground-jump on mats *Rest for 1 sec after each rep- these are explosive power movements *Start with arms up and finish with arms up on jumps *Stick the landing on the jumps *Studio: Outside
7. One Leg Squat into Bench/Mat/Step (4 sets each side) *Barely touch and explode up *Hinge from hip *Get as low as possible *2B’s
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
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
