running boot camp
Program Template
Trainer : Gregory Griffin
Introduction

Warm Up

  Summary Of Program
ActivityTypeSetsRepsDurationTempoIntensityRest
Bridge - Supine With TubingExercise  N/A   
Bridge - FloorExercise  N/A   
Lunge - ForwardExercise  N/A   
Lunge to Balance - Frontal PlaneExercise  N/A   
Squat - 1 LegExercise  N/A   
Squat - Back w/ BarbellExercise  N/A   
Hamstring Curl - Supine w/ SBExercise  N/A   
Calf Raise - StandingExercise  N/A   
Deadlift - Straight LegExercise  N/A   
Bicep Curl - StandingExercise  N/A   
Push UpExercise  N/A   
Abdominal Crunch - Reverse on FloorExercise  N/A   
Abdominal Crunch - On SBExercise  N/A   
Abdominal - Full Sit Up On SBExercise  N/A   
Cobra - FloorExercise  N/A   
Back ExtensionExercise  N/A   
Abdominal Crunch - SB Oblique Against WallExercise  N/A   
Prone Plank - On Knees, Elbows On SB (Off toes)Exercise  N/A   
foot circles, point and flexExercise  N/A   
windshield wipersExercise  N/A   

Cool Down
BRIDGE - SUPINE WITH TUBING
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Comfortably place tubing around your upper thigh as depicted.
  • Lie flat on your back with your knees bent, feet straight ahead and arms to your side.
Movement :
  • Brace the spine by drawing your abdomen inward.
  • Squeeze glutes and raise pelvis vertically from floor.
  • Maintain glute activity throughout the entire exercise.
  • It is important not to let your back arch at any time during the movement.
  • Use a slow tempo (4 second eccentric / 2 second isometric / 2 second concentric).
  • Do not allow knees to “jut” forward.  The pelvis should move straight up and down.
  • To increase glute activity, lift toes up.
  • Maintain a level pelvis throughout the entire exercise. 


BRIDGE - FLOOR
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
  • Activate core by drawing navel towards the spine and squeezing the glutes.
Movement :
  • With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.  
  • Hold and slowly return back to floor, touching floor momentarily then repeat.
  • If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again. 
LUNGE - FORWARD
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Stand in proper alignment with hands on hips
  • Place feet straight ahead and shoulder width apart
Movement :
  • From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism)
  • While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles
  • During the descent maintain weight distribution between the heels and mid-foot
  • Do not allow the feet to cave inward or shift outward
  • The knees should track between the first and second toes
  • Perform downward reps slowly and concentrate on the descent and the alignment of your body
  • Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain
  • Keep upper torso erect.  Leaning forward is potentially injurious to the spine, knee and ankle.  Note:  Leaning forward may be a result of poor hip joint flexibility and a weak core
  • While maintaining tone in the lower abdomen (transversus, etc.) and optimal kinetic chain
LUNGE TO BALANCE - FRONTAL PLANE
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Begin with both feet shoulder width apart and hands on hips.  
  • Lunge to the side landing on the entire foot, coming to a stabilized position, with mobile foot pointing at a slight angle (to allow for the slight external rotation that MUST occur when ABduction occurs at the hip), and the knee directly over 2nd & 3rd toe.
Movement :
  • Both knees should now be bent 90°, front foot should be flat on the ground and the back foot should have the heel lifted off the ground.  
  • From this position drive off of front foot (heel first) onto back leg. 
  • Stand directly up into a balance position with balance leg straight and opposite leg flexed 90° at the hip and knee with foot dorsiflexed.
  • Note: This can be done in all three planes of motion, Frontal, Saggital and Transverse Planes.
  • Progression: on Airex Pad or other unstable surface. 
SQUAT - 1 LEG
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Perform drawing in and pelvis floor contractions.
  • Lift one leg off the floor and dorsiflex elevated ankle. Keep feet parallel in frontal plane.
  • Maintain level hips.
Movement :
  • Grip toes in your shoes or on the floor (IF NO SHOES)
  • Initiate the squat by bending the knee, keep the shoulder blades down and together.
  • As your knees bend, flex forward slightly in the spine but keep chest up.
  • Squat down as deep as you can with good control, maintaining heel contact with floor and watching hip and knee alignment (no pronation).
  • Return back to starting position and repeat. 
  • Progressions: Inertia progressions - No weight to dumbbells to cables to tubing; Movement progression -Squat with touchdown to squat touchdown to overhead press.
SQUAT - BACK W/ BARBELL
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Feet may be placed around shoulder width or SLIGHTLY wider, with minimal external rotation. (NOTE: The wider the stance [abduction], the more external rotation of the feet is required to maintain alignment at the knees).
  • Place bar comfortably on the upper back.
  • DON'T BE AFRAID TO USE A BAR PAD!
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips. 
  • During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
  • While maintaining tone in the lower abdomen and optimal kinetic chain alignment, “drive” through the feet extending the ankle, knee and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift toward the toes.
  • The knees should track over the second and third toe.
  • Perform downward reps slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body.
  • Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.
HAMSTRING CURL - SUPINE W/ SB
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Start by lying on back with arms outstretched and palms up.
  • Place heels on ball with toes pointing straight up.
Movement :
  • Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
  • Next, curl your heels toward your glutes by bending your knees.
  • Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
  • Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
  • Do not allow your hips to drop while flexing the knees.  If your hips continue to drop, descend the progression by performing hip extension only.
  • Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing. 


CALF RAISE - STANDING
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Stand in proper alignment with hands on hips and feet straight ahead.
  • Ensure ideal scapular position by an adequate retraction and depression and chin tuck.
  • Grip toes on the ground.
Movement :
  • While maintaining total body alignment, raise heals off floor and hold.
  • Lower slowly and repeat. 
  • Make sure that there is good stability in the frontal plane (no subtalar joint inversion or eversion)
  • Progress to calf raise off a step for more range of motion (dorsiflexion).
DEADLIFT - STRAIGHT LEG
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Ensure the individual is very proficient at a Deadlift and has very good core and leg strength before prescribing this exercise.
Movement :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.
  • Allow the body to rhythmically flow throughout this movement.
  • Grip the bar at shoulder width.
  • Maintaining a head up position and the legs straight, flex at the hips to a comfortable depth.
  • Maintain a flat back and straight knees.
  • Return to full extension as shown.
  • Pay close attention to the video to observe the relative timing of this exercise.
BICEP CURL - STANDING
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Stand on both legs with feet pointing straight ahead and knees slightly flexed.  
  • Maintain a drawn in position throughout the exercise.  
  • Hold a dumbbell in each hand with arms extended by side of body. 
Movement :
  • Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow. 
  • Keep shoulder blades retracted throughout the exercise.
  • Slowly lower the dumbbells back to the side of the body by extending the elbow.
PUSH UP
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
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.
ABDOMINAL CRUNCH - REVERSE ON FLOOR
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Lie on the floor with knees bent and shoulders flat against the floor.
Movement :
  • Contract your abdomen and draw knees in to your chest.
  • Hands can be placed out to the side for support.
  • Hold and release.
  • Do not use momentum during the movement. Use abdominal contraction to draw knees in.
  • Repeat recommended repetitions.
ABDOMINAL CRUNCH - ON SB
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Slowly roll down the ball while comfortably placing your shoulders on the ball with both feet STRAIGHT AHEAD.
  • Place hands on the side of head. Do not hold and carry the head!
Movement :
  • Draw your lower abdomen inward toward your spine before initiating the movement.
  • While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.  
  • While still maintaining the draw-in maneuver, lower slowly as far as you can control. 
  • Repeat recommended repetitions.
  • The chin should be tucked toward the chest throughout the movement.
  • Experiment with different arm positions to vary the level of difficulty.


ABDOMINAL - FULL SIT UP ON SB
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Sit on the ball.
  • Slowly roll down the ball until the ball is in the small of the back.
  • Be sure you are balanced when back is fully extended.
  • Keep feet in proper alignment facing straight ahead.
  • Align feet directly under the knees.
Movement :
  • Draw the belly button in towards the spine.
  • Place your tongue on the roof of your mouth just behind your top teeth.
  • Squeeze the glutes.
  • Contract the abdominals while curling the upper torso towards your hips.
  • Flex at the hips bringing the upper body to a fully upright position on the ball.
  • Do not push with the legs to perform the hip flexion.
  • Slowly lower the upper body to the starting position.


COBRA - FLOOR
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Laying face down on the floor-in prone position, have arms beside your hips.
  • Activate core by drawing in navel towards spine and squeezing glutes.
Movement :
  • With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
  • Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
  • Upon completion of the movement, repeat. 
  • Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable-no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.
BACK EXTENSION
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • If training the erectors is the goal (i.e. spinal extension), place the pad high enough to "block" the hip joint from motion and encourage spinal motion.
  • If training the glutes & hamstrings is the goal (i.e. hip extension), place the pad below the hip joint to allow for the correct motion.
Movement :
  • Keeping legs straight and toes pointing straight ahead, draw-in abdomen and use glutes to raise upper body to a neutral position. 
  • Keep chin tucked and shoulder blades retracted and depressed the entire time.
  • Hold and then slowly lower upper body back towards the ground to AVAILABLE end range.
ABDOMINAL CRUNCH - SB OBLIQUE AGAINST WALL
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Place feet against a wall, if right hip is on the ball then left foot must be forward of the ball. 
  • Place hip high on the ball and keep neck at 90 degrees to the shoulders.


Movement :
  • Starting in a 45 degree position to the wall, slowly lower the body down until the arm almost touches the ball. 
  • At this stage return to starting position and repeat.
  • Upon completion of the reps, change to opposite side.
  • Be comfortable before starting.
  • Don’t rush the exercise.
  • Keep core activated at all times.


PRONE PLANK - ON KNEES, ELBOWS ON SB (OFF TOES)
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
  • Kneeling in front of the proper size SB, place elbows on the ball.
  • Brace abdominals.
Movement :
  • Flex shoulders and roll out to a plank under a controllable speed.
  • Contract shoulder extensors to regain starting position.
  • The abdominals will be maximally braced while in the plank position.
Progression Considerations :
  • Flex shoulders and roll out to a plank under a controllable speed.
  • Contract shoulder extensors to regain starting position.
  • The abdominals will be maximally braced while in the plank position.
FOOT CIRCLES, POINT AND FLEX
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
do the foam roller on calves and peroneals first and then do the following: 30 foot circles each way followed by 20 point and flex.
Movement : lie on back one foot extended and other bent toward chest. clasp hands behind knee while you circle foot clockwise 30 times. keep othe foot pointed toward ceiling. reverse and repeat. now point and flex 20 times.
WINDSHIELD WIPERS
Reps :  Sets :  Intensity :  
Tempo :  Rest :  
Preparation :
Movement : lie on back and lift your legs off the floor. Bend your knees to 90 degrees. keep legs together and go side to side touching the ground each repetition like a windshield wiper. It is okay if your hips come off the floor. Try sliding under and grab the legs of a table and try to keep your shoulders on the ground. progression of this exercise: straighten your legs to perpendicular with the floor.

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