Health Club San Carlos Boot Camp 5/5/13: Cinco de Mayo 6 Station 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 sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 40s in a circuit with a 5s transition for 2 Sets
1. Bear Crawl (Fwd & Back): http://www.youtube.com/watch?v=90yxx8BHJvA *Hands under shoulders *Knees under hips *Move opp. arm & leg *2 B’s *Lock shoulders back & down
2. Crab Reach: http://www.youtube.com/watch?v=FKuKpDVQ-lY (2:08) *Alt. Sides *Start in M position with butt 1 inch off ground –>extend hip and reach–> alt *Lock shoulders back & down *3B’s
3. Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs (15s each side) *Sit in full squat–>reach with straight arms and jump to side* 2B’s * Lock shoulders back & down
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.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
- Box Jumps *Modify with squat *Hinge from hip *Start with arms overhead and end with arms overhead *2B’s
- Pike Push-Ups http://www.youtube.com/watch?v=FKuKpDVQ-lY (41s) *Hand under shoulders *Feet shoulder width *Keep shoulders back & down *Corkscrew elbows *On tippy toes *Legs straight *Body position from side should look like an A
- Prisoner Side Lunge with Glider (2 sets per side) *With right foot on Glider, hinge from hip and lower left glute into squat while simultaneously gliding right leg to side (switch sides on next set) *Keep gliding leg straight *Shoulders back & down *2B’s
- TRX Rows (2 sets narrow, 2 sets wide) *Keep Hips Up *Relax shoulders *Squeeze for 2 s at top of motion
- Wall Squat with Leg Ext (Hold for 5s each leg if possible) *Alt. each side *Start with feet together *Get to 90 degrees with hips *3B’s
- Battle Ropes: Double Waves *Hinge from hip *2B’s *Relax shoulders
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) Jumping Jacks *Relax heels
2) Deck Squats *Start with arms overhead *Modify with an elevated surface or squats
3) Fast Feet Down, Roll & Up *Upon coaches call campers hit the ground, roll and get up *Relax heels
4) Wide Mountain Climbers *Maintain plank *Wide feet *Knees barely off the ground *Shoulders back & down*Keep 3 B’s
5) Fast Feet 180 *Upon coaches call campers rotate 180 degrees *Relax heels
6) Liners
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.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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