San Carlos Group Personal Training Boot Camp 2/21/14: Friday Fitness Challenge
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
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Side Lying Groin Plank (RT Leg) *3B’s *Top leg supports body and bottom leg crosses over top leg *Modify by keeping bottom leg on ground *Top hand on hip- squeeze shoulder blades *Bring hips up
2. Side Lying Groin Plank (LT Leg) *3B’s *Top leg supports body and bottom leg crosses over top leg *Modify by keeping bottom leg on ground *Top hand on hip- squeeze shoulder blades *Bring hips up
3. Stationary Bear & Crab Switch *See video but do stationary instead of walking: http://www.youtube.com/watch?v=qJgeGT3G5EE *Coach them to go into Bear or Crab and to go slow *For Bear, Knee’s 1 inch off ground, press hands into ground *For Crab, make an M & squeeze shoulder blades, keep butt low *Alternate or switch from BearàCrab for 30s *Say BearàRotate Right CrabàRotate Left BearàRotate Left Crab, etc.*Do wrist mobility work in warm-up
