BOOTCAMP BOOTY

	BOOTCAMP BOOTY
	Program for BOOTCAMP BOOTY TNP Challengers
	Trainer : Maureen Jeanson

Introduction

Welcome to Boot Camp, Fellow Fitness FREAKS!! Let's get this thing going!!!

Warm Up

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Quick Feet	Exercise	2 minute warm up	between each set for 60 seconds	N/A	fast	it will get harder and harder!
Axe Chop MB X-Body	Exercise	1	12 EACH SIDE	N/A	keep that heart rate up!	getting intense!	none
Lateral Lunge and Flex (SI Joint)	Exercise	1	12 each side	N/A	keep up the pace	How are you feeling here?	NONE
Diagonal Lunge w/Reach Down	Exercise	1	12	N/A	heart rate elevated	How are those legs feeling now?	NONE!
Dumbbell Skiing	Exercise	1	20 each arm	N/A		Are you still with us?!?!	NONE!
Row - Diagonal Row to Shoulder Press	Exercise	1	12	N/A		Take a breather here if you need it	How are you feeling?
Prone Runners	Exercise	1	20 each leg	N/A	keep that heavy breathing up!
Push Up	Exercise	4	4	N/A	focused	crying yet?	none
Crunch - Supine Jackknife	Exercise	2	20	N/A		should be cooling off a bit now	rest 30 seconds between sets
Knee To Chest (2 Legs)	Exercise	2	20	N/A	deliberate		30 seconds
Overhead Reach - Sitting Against Wall	Flexibility	N/A	1	hold for 30 seconds to a minute	N/A	N/A	N/A
Triangle Pose	Flexibility	N/A	1	hold for 60 counts	N/A	N/A	N/A
Warrior I Pose	Flexibility	N/A	2	count of 30 each leg	N/A	N/A	N/A
Warrior II Pose	Flexibility	N/A	2	hold for 60 each side	N/A	N/A	N/A

Cool Down

QUICK FEET

Reps :	between each set for 60 seconds	Sets :	2 minute warm up	Intensity :	it will get harder and harder!
Tempo :	fast	Rest :

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

Start in athletic stance; knees and elbows slightly bent.
This movement involves running in place.
As quickly as you can, lift one foot and then the other, maintain a low center of gravity.
Land onto toes.
TRAINERS: watch that there is not frontal plane shift of the hips and that the center of gravity is BETWEEN both feet which are pointing straight ahead.

Notes :

This is a great warm up move for us to get the heart rate up, we will come back to this after each set!

AXE CHOP MB X-BODY

Reps :	12 EACH SIDE	Sets :	1	Intensity :	getting intense!
Tempo :	keep that heart rate up!	Rest :	none

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Start with the feet slightly wider than the width of the shoulders, toes turned out slightly

Movement :

This movement involves a cross-body chop motion using a medicine ball
Start with the knees slightly bent, both hands on the med. ball and arms straight
The hands start at head height (as shown)
Accelerate the med. ball down and across the body
At this point you will bring the med. ball straight up and accelerate it in the opposite direction high to low
Repeat pattern back and forth for the desired reps
TRAINERS: ensure that as the individual follows through on the chop, that the trail leg (the one that they are accelerating away from) pivots – much like the finish of a golf swing

Notes :

Ok do 12 on one side then 12 on the other side. Pick a dumbbell which is heavy, not those pink ones Jason uses! back to quick feet for 60 seconds

LATERAL LUNGE AND FLEX (SI JOINT)

Reps :	12 each side	Sets :	1	Intensity :	How are you feeling here?
Tempo :	keep up the pace	Rest :	NONE

Preparation :

Start with small step and a shallow knee flex
Keep the movement of the hands above the head subtle
Don’t try to control the movement consciously
If back pain starts when raising arms, leave them down
Minimise trunk rotation

Movement :

Step in the frontal plane, allowing the body to react to the ground force, gravity and momentum
Raise the hands above the head and subtly, laterally flex the trunk
Return to the starting position and alternate
Gradually increase the range of movement

Notes :

12 each side, don't cheat and do only one side! Return to quick feet for 60 seconds!

DIAGONAL LUNGE W/REACH DOWN

Reps :	12	Sets :	1	Intensity :	How are those legs feeling now?
Tempo :	heart rate elevated	Rest :	NONE!

Preparation :

Start with small step and a shallow knee drop
Keep the movement of the hands forward subtle
Don’t try to control the movement consciously

Movement :

Step in a diagonal direction, allowing the body to react to the ground force, gravity and momentum
Reach down toward the knee, letting the trunk flex forward
Return to the starting position and alternate
Gradually increase the range of movement

Notes :

Remember it is 12 each side!! Return to quick feet for 60 seconds!

DUMBBELL SKIING

Reps :	20 each arm	Sets :	1	Intensity :	Are you still with us?!?!
Tempo :		Rest :	NONE!

Preparation :

Maintain good posture (ensure that the visual gaze is straight ahead) and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

This exercise involves a jump step in the sagittal plane with a weight arm cross-country hand movement
Start by performing a jump shuffle step (as shown)
With light dumbbells in each hand (3-5 lbs is recommended), alternate hand swings to the opposite leg (in other words as the left leg comes forward – the right hand comes forward etc.)
Continue exercise in a rhythmical fashion
Perform the desired number of reps but NOTE that this exercise causes a lot of fatigue (you may choose a lower rep range to begin)
Pay close attention to the video link to observe the fluidity of this motion

Notes :

Remember to count to 40 doing this, it is 20 each arm! This is a fast one, make the weight HEAVY!!! Return to quick feet for 60 seconds!

ROW - DIAGONAL ROW TO SHOULDER PRESS

Reps :	12	Sets :	1	Intensity :	Take a breather here if you need it
Tempo :		Rest :	How are you feeling?

Preparation :

Maintain tall body alignment and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Ensure that the client is proficient at a ‘standing shoulder press’ and ‘bent-over row’ before prescribing this exercise

Movement :

This movement involves a dumbbell reach to the opposite toe and a standing shoulder press
Start with a ‘toed out’ position and one DB at shoulder height (as shown)
Choose a dumbbell that is approx. 40% of a normal standing shoulder press set
In a squat and crossover deadlift movement, reach for the opposite foot (as shown)
Ensure that the knees are slightly bent, the back is flat, and that the trail foot pivots (as shown)
Return to a standing position (facing straight ahead) and perform a dumbbell shoulder press (for description, see ‘shoulder press – standing’ in the exercise library)
Perform the desired number of reps but NOTE that this exercise causes a lot of fatigue (you may choose a lower rep range to begin)

Notes :

12 each side people! Ok READY? Quick feet for 60 seconds!!! At the end of the quick feet walk it out for about 30 seconds. Shake those arms and legs and sip some water. Get on the floor for the next move!

PRONE RUNNERS

Reps :	20 each leg	Sets :	1	Intensity :
Tempo :	keep that heavy breathing up!	Rest :

Preparation :

Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

This exercise involves holding a straight arm plank (pushup position) while performing alternating hip flexion
Start in a straight arm plank position – as shown
With a straight body line, step in towards the hands with one foot
The hips, knees, and feet should all line up – as shown
Simultaneously switch feet position (the forward leg extends back and the extended leg comes forward)
The idea is to progress this exercise so that it is done quickly
Continue this footwork pattern for the desired amount of reps or time
Pay close attention to the video link to observe the dynamics of this movement
TRAINERS: if you notice: excessive motion at the lumbar segments, a rounding forward of the shoulders, or external rotation at the hip joint … these are indications of tightness and weakness. Regress the exercise until the weaknesses are addressed.

Notes :

Tuck your belly button towards your spine. Count outloud to 40 on this one, one count per leg. Quick feet for 60 AGAIN!! Wow up and down up and down!!!

PUSH UP

Reps :	4	Sets :	4	Intensity :	crying yet?
Tempo :	focused	Rest :	none

Preparation :

In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees.
Come into plank position with elbows extended, make sure the entire body is in a neutral position.

Movement :

Flexing at elbows, lower the body, maintaining neutral spine.
Push back to starting position.
Use desired REP TEMPO.

Notes :

Do four push ups, stand up quickly turn around get back down and do 4 more. Repeat this 3 more times! Get up and do ...ok no quick feet here *wink* Walk it off for 30 seconds, get some water.

CRUNCH - SUPINE JACKKNIFE

Reps :	20	Sets :	2	Intensity :	should be cooling off a bit now
Tempo :		Rest :	rest 30 seconds between sets

Preparation :

Position client supine as pictured with arms over head in neutral spine.

Movement :

Perform a crunch with hip flexion reaching toward the toes.

Notes :

Please take notice we do 2 sets of these! NO more quick feet, I promise.

KNEE TO CHEST (2 LEGS)

Reps :	20	Sets :	2	Intensity :
Tempo :	deliberate	Rest :	30 seconds

Preparation :

Lie supine on the ground, knees bent to 90 degrees, and place hands on the ground by your side.
Activate core with a drawing in and pelvic floor contraction.

Movement :

Extend one leg into triple extension (at hip, knee, and ankle) and lift BOTH legs off the ground.
Keep your head down and bring extend leg into chest by flexing the hip, knee, and ankle.
Bring leg into triple extension again and repeat.

Progression Considerations :

Extend both legs into triple extension (at hip, knee, and ankle) and lift BOTH legs off the ground.
Keep your head down and bring both legs into triple flexion at the same time by flexing the hip, knee, and ankle.
Bring legs into triple extension again and repeat.
ENSURE that no EXCESSIVE arch in the lower back exists when client extends their legs.

Notes :

Let's picture the abs tight and lean and mean!!! Almost done!

OVERHEAD REACH - SITTING AGAINST WALL

Reps :

Duration :

hold for 30 seconds to a minute

Preparation :

Sit against a wall with the butt, lumbar spine and shoulder blades in contact with the wall ... the lumbar curve should be VERY slight.
Place the bottoms of the feet together (as shown).
Ensure a slight drawing in with a pelvic floor contraction to maintain spine angles.

Movement :

Start with the arms against the wall so that the shoulders, elbow, and hands are in contact.
The elbow joints should be bent at 90 degrees.
Trainers: if the client cannot maintain proper spinal alignment when they move their hands into position (ie. their back arches) a flexibility program needs to be initiated to increase external rotation at the humerus.
Perform an overhead press action, while maintaining shoulder, elbow, and hand contact with the wall.
The higher that the client can extend the arm, the more functional flexibility they have in the lats, chest, and anterior shoulder girdle.
ENSURE that the client does NOT arch the back as they raise their arms, and that they maintain a drawing in manoeuvre.

Notes :

Sitting up and cooling down. Feel the muscles stretch out and make room for repair now!

TRIANGLE POSE

Reps :

Duration :

hold for 60 counts

Preparation :

Start in a standing position.

Movement :

Step laterally with the left foot until the feet are approx. 3 feet apart.
Turn the right foot so that it is facing the front.
Keep the left foot at a position of 90 degrees to the front foot.
Raise the arms to shoulder level with full extension at the elbows.
Maintain this position with the arms.
Side bend to the right side allowing the right hand to reach toward the floor just to the inside of the right knee. It is NOT imperative that the right hand reach the floor.
The stretch should occur in the right hamstring and from the lateral flexion of the spine.
Hold this position for 3 to 6 breaths.
Repeat the entire movement for the opposite side.

Notes :

stretch and reach and BREATHE!

WARRIOR I POSE

Reps :

Duration :

count of 30 each leg

Preparation :

Start in a standing position.

Movement :

Step laterally with the left leg until the legs are about 3 feet apart.
Move the right foot until it is directly facing the front.
Turn the left foot so that it is at a 45degree angle to the front foot.
Lunge into the right leg until you are approx. at a 90 degree angle at the knee joint.
Keep the left leg straight throughout the movement.
Turn the torso facing the same direction as the right foot.
Raise both arms in full extension above the head in alignment with the ears.
Extend the neck to look up at the hands.
Hold this position for 3 to 6 breaths.
Repeat for the entire movement for the opposite side.

Notes :

breathe deeply, we are almost done.

WARRIOR II POSE

Reps :

Duration :

hold for 60 each side

Preparation :

Start in a standing position.

Movement :

Step laterally with the left foot until the feet are approx. 3 feet apart.
Turn the right foot so that it faces the front.
Keep the left foot at a position of 90 degrees to the front foot.
Raise the arms to shoulder level with full extension of the elbows.
Lunge into the right leg until the leg is at approx. 90 degrees at the knee joint.
Keep the left leg straight.
Be sure to keep the right knee aligned with the right foot.
Hold this position for 3 to 6 breaths.
Repeat entire movement for opposite side.

Notes :

Gently sway from one bent knee to the other, reach and stretch and extend yourself......we are done...go drink some more water.

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