San Carlos Personal Training Boot Camp 2/14/14: Valentine’s Day Spartan Challenge
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 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 (RT Leg) *3B’s *Top leg crosses over and bottom leg goes up & down (hip adduction)
2. Side Lying Groin (LT Leg) *3B’s
3. One Leg V-Ups (15s each leg) *Straight Leg *3 B’s *Bend knee if calf/hamstring rom is limited *Tongue on roof *Look at abdomen *Educate about core stability here
4. Prone Sea Turtles http://bootcampideas.com/sea-turtles/ *Relax shoulders *Finish with palms up,, shoulders externally rotates and thumbs close to side of legs- squeeze shoulder blades and hold for 5s
Phase 3: 5 Minute Burpee Challenge
*Challenge campers to get as many burpees (hit chest to ground) as possible in 5 min- for many this will be their post test for the 6 week challenge. Tell them to keep track of their numbers before they start. After the 5 min. have them write down their number on a sheet of paper. Please take a photo of the sheet and send it to me tomorrow. *Make sure they keep core tight. Modify movement as needed. They can walk for 5 min if easier or how about a wall squat hold?
