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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 12/28/13

Warm up: Bootcamp JTLC Catbacks x10*3, flying posture hold x3*10, Is x5*3, Tsx5*3, As x5*3, hip bridge x10*3, squat and hold for 30 sec…then into JTLC: Bootcamp JTLC (note: only 5 reps of each movement), after bw squats hit another 30n sec squat and hold, then jumping jacks, then have them run to grand and back.(~10 min)

Circuit 1: Partner

Med ball circuit: 3 rounds 5 reps each FBT

Chest pass

Overhead pass

Scoop pass

Side to side pass

Over and under pass

Circuit 2: Partner (rotate every  30 sec and keep count of total reps)

5 min:

GTOH (med ball), Sitps (>CB Crunch = ½ reps)

5 min:

Pushups, BW Squats

5 min:

Jump Rope (>J. Jack=half reps), KB Swings

Circuit 3: Partner

4 rounds of:

One person: 1 lap bear crawl While other person: waits in squat & hold (>wall sit)

4 rounds of:

One person: 3 laps While other person: waits in high>low plank OR pullup hang

 

Stretch/mobility

(Basic Bootcamp stretch(10 seconds each): LOWER-cobra, prone quad-r/l, half kneeling hip flexor, pigeon, standing hamstring, calf. UPPER-Arm across (shoulder, trap, rhomboid), down the middle (triceps, shoulder), over the top (lat), grab and turn away (chest, shoulder, bi), clasp hand open shoulder blades forward, overhead, behind the back.

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