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Spring Fling: Workout #1 From Our March 2009 RJ/Diakadi SF Bootcamps

By Billy Polson and Mike Clausen

This past Saturday, over 30 adventurous guys met up with us for the first in our current series of four outdoor San Francisco bootcamps. We love having the opportunity to work with a bunch of dedicated guys in a beautiful location—and we know that RealJock members love having the opportunity to meet up in person! We hope you'll join us for future bootcamps. And, since we know San Francisco isn't on everyone's flight plan this month, we've also included the workout from this weekend. Feel free to print it out and take it with you. Go get sweaty!

Do the Workouts From the First Three Weeks
Bootcamp Workout, Week 1
Bootcamp Workout, Week 2
Bootcamp Workout, Week 3

The San Francisco March 2009 Bootcamp Workout—Week 1
Even if you can't come in person, you can still do the workouts. Just print the workout below, and take it with you to your local park for an intense 1,100-calorie hour.

WARMUP
Exercise Muscle Group(s) Reps/Time Details
Partner Chest Stretch Chest/Shoulders 30 seconds Have your partner stand with staggered stance in front of you with his arms outstreched and thumbs in the up position. Slowly grab your partner's plams and bring his arms back so that the chest opens up. Have him keep his chest up and not round his shoulders forward. Then switch. Can also be done individually on a pole or wall.
Kneeling Hip Flexor Stretch Hip Flexor/Quads 30 seconds From a kneeling position, first squeeze your butt cheeks, then rotate your body towards your front leg and extend your rear arm up overhead as you twist and look up toward the ceiling. Hold for 30 seconds.
Cobra Stretch Abdominals 30 seconds Start by lying face down, flat on the ground with your feet together. Position your hands to the sides at about shoulder level. Gently push your upper body off the floor a few inches at a time, while keeping the legs on the ground. It should feel like you're doing a press-up but relaxing the stomach and back muscles. Keep looking up at all times and push slowly a little at a time until you feel the stretch in the stomach or lower back muscles. Keep your shoulder blades pulled back and chest open througout. If this stretch feels uncomfortable just push a few inches off the floor.
Cat and Camel Stretches Lower Back/Abdominals 6 pairs On the ground on your hands and knees, place your knees shoulder width apart and align your hips so that your back and legs are at a right angle. Place your hands on ground below your shoulders and make sure your shoulders are positioned so that your back and arms are at a right angle. Your arms should be shoulder width apart. Put your palms flat against the ground; your arms should be engaged to support your weight, but don’t lock your elbows. Start with the camel stretch: bend your back up towards the sky while rounding your neck and head toward your chest. Make sure your abdominal muscles are engaged and that your upper back is higher than your rounded shoulders. Your pelvis should naturally tilt toward your arms. Feel a release in your lower back as you breathe in and out. Slowly move into the opposite end of stretch: As you arch your back toward the ground, pull your shoulders back and bring your chin up toward the sky. As you slowly arch your back, your pelvis should tilt out away from you and your butt should rise into the air. Open your chest, engage your abdominals and breathe.
SEQUENCE ONE: PERFORM TWICE BEFORE MOVING ON
Horse Stance Horizontal Core 30 seconds per side The hands should be beneath the shoulders and the knees beneath the hips. Gently lift one hand and the opposite knee off the ground without rotating the hips or shifting the weight to one side. Keeping the belly button drawn in to the spine, extend the leg out behind you, and extend the shoulder out to about 45° in front. The thumb should be facing up towards the sky. As you extend the leg, ensure the hips do not rotate. Return to the start position and repeat on the other side.
Hip Bridges Glutes/Hamstrings/Lower Back 20 lifts, 20 marches, 20 single-leg lifts Lie flat on your back with your arms extended out from your sides palms up and your feet together flat on the ground hip width apart with knees bent. From here, thrust your hips up as high as you can, using your glutes to push you up. Do this for 20 reps. Start with 20 hip lifts up and down without resting on the ground at each rep. Then at end of 20, hold the top position and alternately raise one leg off the ground and "march" with each leg. Lastly, repeat the hip lifts for a set of 20 reps on each leg using only a single leg to lift the hips up and down.
Plank Full Body/Core 30 seconds In a prone push-up position with your feet hip-width apart and your hands on the ground at shoulder width apart, balance on your hands and the tips of your toes and maintain a straight line from your head to your feet. Keep your abs contracted and stable to keep your back from sagging. Keep your shoulder blades back, chest open and head/neck in line with your spine.
Plank with Alternate Knee to Elbow Full Body/Core 20 alternating Holding above plank position, take your right knee and bring it up to touch your elbow on the same side. Alternate legs for 20 of these.
Overhead Squat Legs/Glutes/Core 30 squats Stand with feet hip width apart, toes turned out just a bit. Raise your arms above your head. Slowly squat down, immediately sitting your weight back onto your heels and using your glutes and hamstrings. Keep your arms in the same position; do not let them fall. This will help to test your leg strength, and the tightness in your lats (if you can't hold your arms up while going into the squat, your lats are too tight). Try this with a low wall behind you. As soon as your butt hits the wall, then stand back up. You want your feet to be flat on the floor, and when pushing your body back up, you want to push through your heels. As soon as you can do these without the wall, do so. But always sit back on your heels and use the back of your legs for the movement.
SEQUENCE TWO: PERFORM TWICE BEFORE MOVING ON
Tube Rows Back/Core 30 seconds Have your partner hold one end of the tubes or wrap them around a tree or pole. Take one handle of a resistance tube in each hand, with the center point of the tube attached to a fixed point level with your waist. Be careful to attach the tube to something that will not move when you pull on it. Stand facing your partner and extend your arms directly forward, with your palms down. Step back until there is significant tension through the tube. With your palms facing in, slowly "row" the tubes to your ribcage. Keep your chest up and feel for the squeeze in your shoulder blades. Then slowly return to the starting position. Repeat for 30 seconds.
Walkouts Arms/Core 30 seconds Start with hands and feet on the ground and walk your hands out as far as you can (well past a push-up position), until your hands and feet are as far apart as possible with your chest almost on the ground. Next, slowly walk your feet up to your hands. Then repeat by walking your feet back as far as possible and then walking your hands in to your feet. In the lowest position you want your body to be in the shape of a wide arch between your fingers and toes with your abs on at all times.
Elbow Side Pillars Core 30 seconds on each side Lie on your right side in the grass with your right elbow and forearm supporting your upper body and your right foot placed heel-toe in front of your left foot, which should be lying on the ground on your left instep. Use your right obliques to raise your body off the ground so only your feet and forearm are on ground. Keep your shoulder blades and head back and look straight ahead. Repeat for 30 seconds and then switch sides. You can also stack your feet on top of one another for tougher balance.
SEQUENCE THREE: PERFORM TWICE BEFORE MOVING ON
Split Squat with Twist Legs/Core 20 on each leg At the bottom of each front split squat, with your arms extended straight out, palms together, perform a trunk twist to each side, then slowly return to top. Front Split Squat: Start with legs staggered front/back and drop into a kneeling position with your knee tapping the ground (not resting). In low position, both knees should be in right angles and your spine straight up and down. If quads or hip flexors are too tight to drop all the way down, then go as low as you can while keeping your form. Keep both feet pointing front throughout. Do 20 on one leg, and then switch for 20 on the second leg.
Alternate Side Lunges Legs 20 total Stand upright with feet about hip-width apart and arms at your sides. From the starting position, step one leg straight out to the side and bend that knee, such that you lunge down over your bent leg while the other leg will stretch straight to the side. Touch the floor at the bottom of your lunge, and press back up bringing your legs together, such that you end at the starting position. Repeat on the other leg. Alternate for full set.
Step Up to Balance Legs/Hips 20 each leg Start with your right foot on a bench or step. With your foot fully on the bench, step up and bring your opposite leg up to hip level (should be parallel to ground). Hold this position on a single leg for 3 seconds and then repeat.
SEQUENCE FOUR: PERFORM TWICE BEFORE MOVING ON
Jog Cardio/Agility 3 minutes Do a slight jog for three minutes
Side Steps Cardio/Agility 60 seconds per side In your jog, switch so that you are side-stepping for 60 seconds on each side.
Karioka/Tree Weaves Cardio/Agility 60 seconds Now using the trees or light posts in your park, side-step for 50 to 100 feet with your left leg leading, zig-zagging through a series of trees or poles. At completion, side-step in a zig-zag back through them again with your right foot leading. Do not let your feet cross and keep your toes to the side at all times so that you are always moving laterally.
Knees High Jogs Cardio/Agility 60 seconds While jogging, be sure to raise your knees up to your chest. Use your abs to drive them up as high as you can get them. Continue jogging for a full minute.
Alternate Cross Kicks Balance/Agility 60 seconds Stand on your right leg. Hold your right arm above your head. Take your left leg and kick it up across your body to reach your right hand. Do not let your left leg touch the ground once you have begun. Do this 20 times, then switch sides.
SEQUENCE FIVE: PERFORM TWICE BEFORE MOVING ON
Lower Ab Work Lower Back/Abdominals 15 per side Lying on your back on the floor with your knees bent and feet flat on floor, lay both palms face down in the curve of your lower back so that your fingerstips meet under your spine directly under you belly button. Keeping your hands here under your lower back, inhale and pull your lower abs in so that your lower back flattens down against your fingers. Start with just holding this flexion as you breath for 10 to 30 seconds, then progress to holding your spine flat against your hand as you slowly lift and lower your heels up and down to tap the floor.
Cobra Endurance Muscles (Shoulder Blades) 1 - 3 minutes Lie face down, with palms down and thumbs out to sides. Slowly lift your chest and shoulders off the ground with your upper body while your feet, thighs, and lower body are relaxed and NOT flexed on the ground. With your hands, rotate your thumbs out and up so that your shoulders externally rotate and your shoulder blades wrap together. Keep your chin in and facing down so that your neck stays in line with your spine. Hold this pose until you can hold it for three minutes without a rest or a form break.
SEQUENCE SIX: PERFORM TWICE BEFORE MOVING ON
Downward Dog to Cobra Stretch Full Body Alternate for eight Take up push-up or plank position on the ground. Then push your hips back with legs long so that you are now in a yoga Downward Dog position, with your hips piked up and arms and legs straight. Hold for three seconds, then drop back through a push-up position into the cobra stretch position we started the workout with. Hold here for three seconds and then alternate between Downward Dog and Cobra Stretch for full set of eight.
Pigeon Stretch Hip/Glute stretch 30 seconds on each leg Start on all fours and slowly tuck your left knee forward and extend your right leg back. Then pull your left shin under your right leg so that your shin is perpendicular to your body. Then fully extend your right leg straight back as far as you can and come down to your elbows and eventually to your arms extended front. Deep breaths and relax in this position. Do this for both sides.
Child's Pose Full Body 60 seconds Kneel on ground, while sitting your butt to your heels. Separate your knees as wide as your hips. Lower your upper body to the ground. Reach out in front of you for a good overall upper body stretch. Relax and breathe.


About Billy Polson and Mike Clausen: Billy Polson and Mike Clausen are co-founders of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Have burning questions about your fitness that you want Billy and Mike to answer? Send an email to billyandmike@realjock.com.