The Lab Gym’s EXTREME BOOTCAMP-Tuesday 9/17/13

Chest, Back, Hams, Etc

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) Deadlift: 5 sets of 10 reps (first 2 sets are warm-ups).

A2) Bench Press: 5 sets of 10 reps (first 2 sets are warm-ups).

A3) Ring Rows (options-feet: bent>straight>box w/ normal temp &b bw>3 sec pause>4 sec negative>both>+weight>all): 5 sets of 10 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds.  If can add weight, do it)

Circuit 2: All together (trainer counts/cues group)-3 rounds (~5-7 min)

(DB Options, tell them): L: 5-10, M: 10-15, MH: 15-20, H: 20-25, VHL 25+)

Bentover DB Rows x10*L3 (3 sec pause)

DB RDL x10E4 (4 sec negative)

Pushup x10

Down & Ups x10

Circuit 3: FBT (write on board, stop when first 5 people finish) (~5-7 min)

50, 40, 30, 20, 10 of each

Jumping Jack

Mountain Climber (R&L =1)

Feet Kicks (out and in =1)

Circuit 4: Core-together (~5 min)

Crunch x15, 12, 10

Knee roll, x15, 12, 10

Oblique Crunch x15, 12, 10

Plank x30, 30, 30

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