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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 9/26/13

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 2/3)*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:

Part 1:

50 Pushups, 50 ft bear crawl

40 Pushups, 50 ft bear crawl

30 Pushups, 50 ft bear crawl

20 Pushups, 50 ft bear crawl

10 Pushups, 50 ft bear crawl

Part 2:

50 BW Squats, 50 ft walking lunges

40 BW Squats, 50 ft walking lunges

30 BW Squats, 50 ft walking lunges

20 BW Squats, 50 ft walking lunges

10 BW Squats, 50 ft walking lunges

 

Circuit 3: Core-together (~5-7 min)

Jackknife w/8 sec negative x10, 10

Bicycle Crunch w/3 sec pause x10, 10

Pause crunch w/3 sec x10, 10

Birddog w/5 sec pause x8,8

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.

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