The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 9/19/13
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: (5 sets of 10 reps: Week 1/3)*try to match or beat last week’s numbers (20 min, 30 min into class)
A1) Barbell Back Squats: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up) A3) Pullups: 5 sets of 10 reps (first 2 sets are warmups, add weight each set as long as form holds up) (use band or jumping pullups w/controlled full range eccentric of 4 seconds)
Circuit 2: All together (trainer counts/cues group)-3 rounds (~5-7 min)
Barbell complex, non-stop (bb options, tell them: L 25, M 35, MH 45, H45+)
Alternating Lunges x12, 10, 8, 6
Bradford Press x12, 10, 8, 6 (military press to behind the neck press, every time lockout =1 rep)
Barbell Curls x12, 10, 8, 6
Circuit 3: (~5 min)
Tabata w/optional rest of high plank or squat and holds
Min 1: Squat Jumps
Min 2: Split squat jumps>split squat hold 10s & 10s
Min 3: High Knees
Min 4: BW Squats
Circuit 4: Core-together (~5-7 min)
CB Crunch x15, 12, 10
1 Sided Jackknife, x15, 12, 10
Toe Touch x15, 12, 10
Supermans x15*3, 12*3, 10*3
STRETCH! (~5 min if time)
(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.
