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RealJock/Diakadi March 2009 San Francisco Bootcamps, Week 3

By Billy Polson and Mike Clausen

Last Saturday, we did the third in our current series of four weekly bootcamp workouts in San Francisco. We had a blast, but we know that not everyone can get to SF to join us. So, as always, we've written up the workouts for those of you that can't be there in person. Still, we'd love to have the opportunity to have the total bootcamp experience. Keep your eyes on the site for future bootcamps -- we'll start another series soon, and we'd love to have you sign up to join us. In the meantime, here's the week three bootcamp. Next week, we'll give you the workout from week four, which is taking place today. This should get you fired up to join us for the next series!

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 3
If you missed the bootcamps, 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.
Hip Bridges Glutes/Hamstrings/Lower Back 20 lifts, 20 alternating marches, 20 single-leg lifts for each leg 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.
SEQUENCE ONE: PERFORM ONCE BEFORE MOVING ON
Jog Cardio 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. Continue for 60 seconds then switch to the other side leading for 60 seconds.
Karioka Cardio/Agility 60 seconds Now side-step in a zig-zag back toward your starting point 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. After 30 seconds, switch your leading side for the next 30 seconds.
Knees High Jog Cardio/Agility 60 seconds Run with a knees-high jog, being sure to raise your knees up to your chest in your run. Use your abs to drive your knees as high as you can for the full 60 seconds.
Reverse Jog Cardio/Agility 90 seconds Run in reverse for 90 seconds.
Jog Cardio/Agility 3 minutes Take three minutes to run to the sand volleyball court. Basically, you are looking for an unstable surface to workout on—sand is best.
SEQUENCE TWO (ON SAND): 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 ten.
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.
Plank with Knee Drive Legs 10 on each side In a prone pushup position (face down) with your feet hip-width apart and your hands on the ground shoulder-width apart, balance on the tips of your toes and hands 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. From here, take your right knee and drive it forward towards your chest, then kick it straight back out, using your abs to drive it out. Repeat 10 times, then switch legs for 10 more.
Walking Lunges with Run Around Court Legs/Glutes/Core Two laps. Perform walking lunges across the length of the volleyball court. Keep a 90 degree bend in the knee and your body straight so that you feel your hip flexors stretch. When you reach the end of the court (or sandy area), run back to the start and begin again.
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.
Single Leg Lunge to Balance Hold Legs/Glutes/Core 15 on each leg Perform a reverse lunge in the sand. Start by lunging backwards with your left leg. Bring your left knee up in the top position and hold for three seconds. Try this with your eyes closed as well to see how hard the balance is. Repeat on one leg for 15, then switch to the other leg.
Low Hold Squats with Jump Legs/Glutes/Core 10 Do low hold squats with legs hip width apart. From the low position, squeezing your glutes, jump off the ground and land back into the squat position. Repeat for a set of 10.
Jog to Wall or Step Cardio 2 minutes Take two minutes to jog to a low wall or step for the next sequence of exercises.
SEQUENCE THREE: PERFORM TWICE BEFORE MOVING ON
Water Test Off End of Wall Legs/Glutes/Core 10 each leg Start by standing on top of the low wall with your foot completely off the wall, then slowly lower that leg down as if you were testing the water below you. Just before your foot touches the ground, bring yourself back up. Repeat for a set of 10 on one side, then switch legs for 10 more.
Tube Row Alternating Back/Arms 20 With your partner standing on the top of the wall, face your partner and take the handles of the tube to do a row, so that your shoulder blades are squeezed together. From here, do alternating rows, completing each row before you start the next with the other arm.
Wall Hip Raises Legs 20 lifts, 20 marches, 20 single-leg alternating raises Lie flat on your back with your arms extended out from your sides, palms up, and your feet together up on the wall at 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.
Jog Cardio 3 - 5 minutes Take a few minutes to jog back to the grassy area where you began the workout.
SEQUENCE FOUR: PERFORM ONCE
Lower Abs 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 fingers tips 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 - 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.
Pigeon Stretch Hip/Glutes Stretch 30 seconds 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. Next, 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. Take deep breaths and relax in this position. Do this for both sides.
Kneeling Hip Flexor Stretch Full Body 60 seconds From a kneeling position, first squeeze your butt cheeks, then rotate your body toward your front leg and extend your rear arm up overhead as you twist and look up toward the ceiling. Hold for 30 seconds, then switch your rotation.
Kneeling Chest Stretch Chest 60 seconds With your knees bent and your butt sitting on your heels, take your hands behind your back and clasp your hands together. Straighten out your arms, so that you feel the stretch in your shoulders and chest.


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.