San Carlos Boot Camp Fitness 12/4/13- Try ThisTABATA Holiday Program
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. Prone Sit-Ups *Dig heels *Wide feet *Finish with elbows to thighs *Avoid pulling on neck *3B’s
2. One Leg Bridge (15s each side) *Keep hips level and bring hips as high as tolerated *3B’s
3. Prone Sea Turtles *Hold 2s *Shoulders back & down- squeeze shoulder blades *Finish with thumbs to thighs *2B’s
Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Wood Chops (-pretend you have a weigt in your hands) *2B’s *Shoulders back & down *Hinge from hip *Key is to rotate from core *educate about #3
2. Push-Ups *Shoulders back & down *Elbows in *3B’s *educate about #2
3. Shoulder Squats (5 each side-pretend you have a weight on a shoulder) http://www.youtube.com/watch?v=rbY3SZs-t8E *2B’s *Shoulders back & down *Squeeze shoulder blades *Keeps hips from deviating right and left and get as low as tolerated *Hold 2s at bottom *Hinge from hips *educate about #1
*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.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 16 sets each station (8 sets each exercise), 30s transition time after all 16 sets are complete
TABATA: Perform each Tabata Combo for 16 sets before moving on (4 minutes each exercise-8 minutes each station). Tabata #4 is to be performed as a group for 8 sets only.
For example in #1: 20 seconds of squats, 10 sec rest, 20 sec mat jumps, 10 sec rest, 20 sec squats, 10 sec rest, 20 sec mat jumps, and so on until you reach 4 minutes of each exercise (8 sets of each.) ALLOW approximately 1 min rest after each numbered Tabata (depending on group).
· Tabata #1: Sandbag Shoulder Squats (4 sets with SB on each side) http://www.youtube.com/watch?v=rbY3SZs-t8E *2B’s *Shoulders back & down *Squeeze shoulder blades *Keeps hips from deviating right and left and get as low as tolerated *Hold 2s at bottom *Hinge from hips & Mat/Step Jumps *Start with hands up and finish with them up *Hinge from hips *Load–>explode *Step ups as needed *2B’s
· TABATA #2 Fat Man Wide Rows *Get low *Mix up grips *Shoulders back & down *Squeeze shoulder blades and hold for 2s *Studio: Use Equalizers and use hips to help arms & High Knees Down-Up Push-Up *Perform 2 high knee runs on each side (toes up)–> go down to pushup position and perform push-up–>repeat *Goal is to explode up *No push-ups for those with shoulder issues- just plank as needed. *3B’s
· Tabata #3 4 Cone Cross-Over Agility Drill *http://www.youtube.com/watch?v=TnKbUMnidU8 *2 people per set of cones *Stay low *Lead with hips with backpedal & MB Side to Side Slam *2B’s *Follow through into ground *Key is to rotate from core *Studio: Perform outside
· Tabata #4 Perform last TABATA as a group: Side Step with Opposite Hand to Foot Touch *Trail leg should be straight *Head stays over center of gravity *Stay low in squat position *Lock shoulders back & down *Goal is speed- bring the energy *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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