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.
