Personal Trainer Foster City Boot Camp 8/21/13- Back to School 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, 6 total sets for Phase 2
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. Supine Oblique Chops *Chop right to left *Similar to a MB sit up with a partner *Dig heel *Wide feet *3B’s
2. Inchworm *Front & back *Hold plank for 2s **Shoulders back & down-Lock *3B’s
3. Supine Straight Leg Crunch Touch *Straight arms *Full ROM * Look at middle of thighs to reduce strain on neck *Flex feet *3B’s
Phase 3: Primal Movements: Perform the following movements for 5 reps for 1 Sets *Goal is blood flow, not max effort
1. Staggered Stance Good Mornings ( 5 reps each side) *Shoulders back & down-Lock *Squeeze shoulder blades *Lift back heel *Hinge from hip * http://www.youtube.com/watch?v=xCyV5d5zFRU *educate about #1
2. Spiderman Push-Up *Bring elbow to knee while going down into push-up *Shoulders back & down-Lock *3B’s *educate about #2
3. One Leg Squat ( 5 reps each side) *Hinge from hip *Get as low as possible *2B’s *educate about #7
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd 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
TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises.
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. Battle Rope- Slams (4 sets) & Jump Squats *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
6. Jump Rope- Lateral Jump *Relax heels *Studio: Outside
7. One Leg Squat into Bench/Mat/Step (4 sets each side) *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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