Personal Training San Carlos 5/28/13- Post Memorial Weekend Flat Abs Workout
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: Group Core- Perform the following for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank with Opposite Arm & Leg Hold (5x 10s Hold) *3B’s *Shoulders back & down *Wide feet
2. Bridge with Opposite Arm & Leg (5x 10s Hold) *2Bs *Hips Up & Level *Shoulder blades off ground
Phase 3: None
*Review WOD below, assign campers stations and immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 50s work time, 15s rest, 6 Sets
Core-Cardio Circuit: 50s each x 3 Rounds. Perform Obstacle Course after each round.
1. Prone Reverse Hyperextensions with AB/AD *Find somewhere to hang legs over *Hold at top of movement for 2s and then do AB/AD *Studio: Can do over Bosu *2B’s
2. TRX Hip Drop or MB Standing Side Bend *MB on head *Elbows open * 3 B’s (25s each)
3. Band Stationary Side Step *Band around ankles-Bent & Straight Legs (25s each) *2B’s
4. Swiss Ball Lower Ab Curl with Ball *Hold Something For An Anchor or Just Keep Arms in Air *Studio: Can hold onto FM machines or stairs *3B’s
5. Band Kneeling Wood Chops *High to Low (25s each) *Rotate from core *Studio: Use Rip Trainers *2B’s *Shoulders back & down
6. Side Lying Hand Plank with Groin *On hand if possible, elbow as needed *Top leg is doing all of the work, spot with bottom leg *Shoulders back & down-squeeze shoulder blades *3B’s(25s Each Side) *Studio: Use step bench or big mats
Obstacle Course: 2 min *Stay Aerobic
- Repeat above 2 more times
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
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