Gym Workout Foster City Boot Camp 8/8/13: 6 Weeks To A Stronger Core

Gym Workout Foster City Boot Camp 8/8/13: 6 Weeks To A Stronger Core

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: https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifNone

Walk/Jog- 3 min *Stay aerobic

*Review WOD below during warm-up above. . After walk/jog, immediately transition to WOD. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

Perform the following exercises for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Rest 30s after each round after the cardio.

1.    Body Plank Saw Pg. 45 *3 B’s *Look down and keep shoulders back & down *Keep plank- shift weight forward & back *3B’s

2.    Sea Turtles (Pg 42) *Look down and keep shoulders back & down *2B’s

3.    Supine Lower AB Ice Cream Scoops *3 B’s *Knees & hips flexed at 90–>Straighten legs as you scoop towards the ground and keep legs straight as you perform leg raise to the ceiling–> lift of pelvis at end range of motion to start back at 90 for knee & hip flexion –>repeat *See video at top as needed

4.    Supine Side Crunch *Crunch up and reach side to side *Palms up *Exhale with crunch *3B’s (not in above video)

5.    Supine Jack Knife (20s each side) Pg. 35 *Tonue on roof of mouth *Look at abdomen, not at ceiling *3B’s

6.    Elbow Side Plank with Hip Drop *On hand for advanced *Shoulders back & down *Head & eyes straight *3B’s

7.    Quadruped Butt Blaster (20s each leg) *On all 4’s *Extend leg straight out and bring leg up & down *3B’s

*Perform Walk/Jog- 2-3 min after each rotation above*Stay aerobic

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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