San Mateo Boot Camp Fitness 2/13/12- Pre-Valentine's Day TABATA Workout

San Mateo Boot Camp Fitness 2/13/12-  Pre-Valentine’s Day TABATA Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

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 Oblique Chops *Chop right to left *Similar to a MB sit up with a partner *Dig heel *Wide feet *3B’s

2.    Inchworm *Front & back *Hold plank for 2s **Shoulders back & down-Lock *3B’s

3.    Supine Straight Leg Crunch Touch *Straight arms *Full ROM * Look at middle of thighs to reduce strain on  neck *Flex feet *3B’s

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max effort

1.    Staggered Stance Good Mornings (15s each side) *Shoulders back & down-Lock  *Squeeze shoulder blades *Lift back heel *Hinge from hip * http://www.youtube.com/watch?v=xCyV5d5zFRU *educate about #1

2.    Spiderman Push-Up *Bring elbow to knee while going down into push-up *Shoulders back & down-Lock *3B’s *educate about #5

3.    One Leg Squat (15s each side) *Hinge from hip *Get as low as possible *2B’s *educate about #7

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^ndround of 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, 8 sets, 30s transition time after all 8 sets are complete

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises.

1.    SB Bear Hug/MB Staggered Stance Good Mornings (4 sets each foot forward) *Shoulders back & down-Lock  *Squeeze shoulder blades *Lift back heel *Hinge from hip *Proper lifting mechanics when lifting SB from floor http://www.youtube.com/watch?v=xCyV5d5zFRU **Be careful with this movement with campers

2.    3 Cone Agility Reaction Drill- Space 3 cones about 5 yards apart *One person in the group is the leader and calls out the cone to run to (1,2,3) *Running (not a lateral movment) *Caller does the drill also

3.    TRX Muscle Up *Row–> Triceps Extension  *Shoulders back & down *End with squeeze of triceps and hold for 1-2 s *Staggered stance-use legs to help upper body *See video at top

4.    Battle Rope- Slams (4 sets) & Jump Squats *Explode into ground-jump on mats *Rest for 1 sec after each rep- these are explosive power movements *Start with arms up and finish with arms up on jumps *Stick the landing on the jumps

5.    Spiderman Push-Up *Bring elbow to knee while going down into push-up *Shoulders back & down-Lock *3B’s

6.    Jump Rope- Lateral Jump *Relax heels

7.    One Leg Squat into Bench/Mat/Step (4 sets each side) *Hinge from hip *Get as low as possible *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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