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Balance training and stability training develops leg muscles which brace the knee more effectively and protects the joint from injuryand strains. If you have never been to a proper boot camp you will find this to be the perfect type of training for you. It consists of five phases of training and is divided into two periods each with a different exercise, each with a different load. The phase 1 program is for those who are experienced and want to add a little more weight to their routine. The phase 2 program is for those who are beginning to get into more complex training and are trying to take their performance in a more realistic direction. Phase 1 1. Core Work It is not uncommon to hear people say they have put on 10 pounds of weight in the last year or so. The core is what holds the entire human body together. With all the stress put on the body through running, jumping and jumping over things you can easily lose the ability to breathe completely. This should not be a concern for someone who has never been in a boot camp before. A boot camp is a place of comfort as well as an opportunity for you to be challenged. This is the perfect place to get your core ready for more than just a running or jumping routine. You are here to do a few core exercises that will improve balance, core stability, flexibility, and form. Exercise 1 In the first session, you will perform 10 pushdowns on a barbell that is positioned on your lap. In addition to pressing one foot to the bar, you can now alternate your wrists while pressing. You will also perform a few dips during this phase. These exercises will add even more mobility and will make your core work even more intense. The Pushdown Stand on the side of a step with your knees bent. Keep your feet together and extend your arms overhead. Pull your torso toward the center (pointing upward). Make sure your back is straight. Hold for 3-5 seconds. The Dip Grab a dumbbell overhead and lower to the ground. Keep your shoulders down, head up, and your arms extended, palms facing up. Keep your body straight throughout. 2. Leg Extensions Now is a great time to make some quick changes to the exercise you are working on. The leg extensions will test your speed and efficiency while also pushing your legs into a higher range of motion. The best place to perform this exercise is in a low/mid/high squat position. For the first rep, place the bar on the mat with your foot in front of the bar. Next, Similar articles: