Functional Metabolic Boot Camp Leg Blasting Workout

When you are creating your boot camp workouts or your personal training sessions do not forget to properly strengthen the hips!

Watch this informative video showing a good leg blasting progression for your next boot camp workout.

The mechanisms being focused on in this boot camp workout are external rotation of the hip, abduction of the hip, squatting and plyometric lunges.

Lets break down these boot camp exercises and look at the workout from a corrective exercise perspective.

When Heather starts with straight leg mini band lateral walks, she is targeting the abductors of the hip in the frontal plane. Most boot camp exercises and boot camp workouts are performed in the sagittal plane.

These repetitive boot camp progressions lead to all sorts of compensation issues with clients and are responsible for many overuse injuries. When squatting try to have your boot camp client do some squats with the mini band around the knees.

Squatting with resisted external hip rotation helps to train the adductors of the hip and internal rotators of the hip, to not shorten and go to sleep during the squat.

Isometrically loading the body in a squat helps to strengthen the lateral rotators hips, quads and causes glute activation as well.

Finally adding a small amount of plyometric bodyweight lunges, gives your boot camp workout the added edge it needs to bring the burn while still providing the much needed primal movements.

The asymmetric pelvic alignment and plyometric activity will strengthen the hips and gluteus, as well as provide that much needed HGH release.

So when planning your next boot camp workout, make sure the boot camp exercises you choose, not only provide a funtional benefit to your client, but also promote CNS fatigue and isometric loading phases as well.

Do You Want 10 More Boot Camp Workouts You Can Use Tomorrow?

These 10 links will guarantee that you have an amazing boot camp class and or personal training session tomorrow.

1. Atomic Crawler
2. Cargo Killer
3. Merry Go What??
4. Sea Turtles
5. Trifecta Pulls
6. Triceps Trifecta
7. Slider Techniques
8. Bleacher Pistols
9. Inversion Techniques
10. Back Pack Blaster

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giving away 35 boot camp exercises!

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