Gym San Mateo Boot Camp 7/23/14- Day #10 Summer Meltdown TABATA Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
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. Modified Sit Ups *2B’s *Bring hands outside eyebrows with elbows in and bring elbows to groin with each sit up*Look at thighs *Tongue on roof of mouth *Dig heels *Educate more about #5 in wod
2. Bridges with Alt. Straight Leg Raise *Get a stretch of the hamstrings- toes to nose *Keep hips level *3B’s
3. Push-Up Hold with Tuck *Elbows in *Knees should stay about 1″ off ground *3Bs *Lock Shoulders Back & Down *Educate about #6 in wod
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*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.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete
*This will be a tough TABATA session due to the hybrid nature of the movements- the goal was to find movements that take advantage of multiple joints to burn more calories and require a higher amount of motor skill. This will prepare campers for functional activities of daily living.
1. Plate Standing Push Press *Partial squat *Hinge from hips *Elbows in *Drive weight up with legs by pushing feet into ground *Lock shoulders *Shoulders back & down *2B’s *For those with shoulder issues just hold weight and do squat
2. Jump Rope – Double Unders *Key is going up a little higher to allow rope to pass 2x *Relax heels *3B’s *Keep hands low
3. Bear Hug SB/MB Squat with Hip Ab (Lift Leg To Side When Going Up) *2B’s *Hinge from hips *Shoulders back & down
4. 5 Yard Lateral Shuffle with Sit-Up *At Each Cone, Hit The Floor, Perform a Sit Up and Get Up *Perform modified dit up here: bring hands outside eyebrows with elbows in and bring elbows to groin *Look at thighs *Tongue on roof of mouth *Stay low *Relax heels
5. Split Squats with Band Row or RIP Trainer Row at Studio *4 Sets on Each Side *Neutral grip row *Keep elbows in *Squeeze shoulder blades for 2s *Slight Forward Lean Like a Sprinter’s Lunge *Can do with a partner or wrap band around something *3B’s
6. Glider/Swiss Ball 1 Leg Jack Knife *4 Sets on Each Side *Knees barely off ground *Modify with Both Legs *3B’s *Shoulders back & down
Group Bonus Tabata: On Coaches call have the group react to your commands. Odd numbers – Verbal Commands; Even numbers– Non Verbal Commands (use hand signals) Recommendations for commands: shuffle right, left, backpedal, forwards, skip, hit the ground, 180, squat thrust, etc *Keep feet moving entire time
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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