Redwood City Personal Trainer Workout 8/18/12- 6 Exercise Ladder Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Supine Reverse Crunch *Wide knees *3 B’s * Touch heels to ground and curl pelvis at end range of motion *Educate about core stability here
2. Supine Bridge with Overhead Arm Raise *With each bridge raise arms overhead *Drive feet into ground *Feet hip width
3. Sit-ups *Elbows to knees *Wide feet *Dig heels *Hands to side of head- avoid pulling on neck
Phase 3: *Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. They can get water at any time on their own.
Theme: Challenge (This workout will last the entire hour for most people. You can modify the number of reps and the exercises if needed if you are a beginner have limitations.)
Theme: Challenge (This workout will last the entire hour for most people. You can modify the number of reps and the exercises if needed if you are a beginner have limitations.)
As a Group: Ladder Set – 2 exercises at 3 different stations. Ladder on both sides; Exercise A is going down in reps and B is going up in reps. Complete all reps before moving to jog and then next station. Follow the rep count provided below for each station. There are 5 sets for each exercise. Goal is to finish the fastest with good form.
Station #1:
A. Sumo Squats *Add Sandbag/Plate for Extra Load *Wide Feet *Toes Out
B. MB/BB Close Grip Push-Ups *Elbows In
*Jog 3 laps and move to the next station
Station #2:
A. Burpees or Prone Plank Tuck Jump (1/2 burpee without the jump) *No Push-Up
B. Battle Rope- Double Wave
*Jog 3 laps and move to the next station
Station #3:
A. TRX Reverse Grip Rows
B. Plate/SB Romanian Deadlifts *Keep Butt Out *Bring Hands to Knees *Only Slight Knee Bend *Chest Up *Modify with Single Leg Deadlift
*Jog 3 laps and you are done!
Structured like this example:
1. A: 30 reps Sumo squats B: 10 reps MB Close Grip Push-Ups
2. 25 reps Sumo squats/15 reps MB Close Grip Push-Ups
3. 20 reps Sumo squats/20 reps MB Close Grip Push-Ups
4. 15 reps Sumo squats/25 reps MB Close Grip Push-Ups
5. 10 reps Sumo squats/30 reps MB Close Grip Push-Ups
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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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
