475 Kamagon Kamp Roberts K

Kamagon® Kamp

Kamagon® Kamp Workshop Overview

A. Goal

Examine the unique features of the Kamagon Ball® and through practical

application, learn a systematic approach to training by incorporating

timed drills with 3 minutes for total body, upper body and lower body, 2-

minutes for core and 1-minute for plyometric and power drills

B. Unique Features of the Kamagon Ball®

1. Hydro-Inertia®

2. U-Shaped Handles

3. Center of Gravity Displacement

4. More Complex Leverage System

5. Centrifugal Force, Rotational Inertia and Curvilinear Motion

6. Environmental Similarity

C. Safety Precautions and Practical Concerns

1. Space: the minimum space is the participant’s height squared.

2. Warm Up and Acclimation: Perform a specific acclimation and warm

up prior to the main body of the workout

3. Amount of water in ball creates regression/progression

4. Never ‘slam’ the Kamagon Ball®

5. Do not use the handles of the Kamagon Bal®l for planking; they are

not designed for weight bearing.

6. Keep your hands dry when using the Kamagon Ball®

7. Keep the plug of the Kamagon Ball® firmly tightened

8. Remove watches and all wrist jewelry

D. Varying the Kamagon Ball® Workout

1. Perform all the total body, or lower body, or upper body, or core

exercises, and create a 15-minute body part specific workout,

including warm up and cool down.

2. Subtract the plyometric/power drill and the workout becomes a total

body low impact workout.

3. Eliminate the core exercises from the format, thereby performing total

body, upper body, lower body, plyometric/power, shortening the

workout duration or finish the workout with a core section.

4. Perform repeat sets of fewer exercises

5. Use time rather than repetition to create the volume of training

6. Vary the work-to-rest ratio of time to create progressions or regressions

Kamagon® Kamp

The Kamagon® Kamp Workout

Workout Interval Timing: 50-seconds work/10-seconds recovery

Minute 1 Minute 2 Minute 3 Minute 4-5 Minute 6

Total Body Upper Body Lower Body Core Explosive

Warm up Movement Sequence: 1 minute per drill Squat and Press Ribbon

Bilateral Shoulder Press Golf Swing

Push Press Frontal Plane Circle Swing

Halo Side Lunge and Swing

Series 1


Front Lunge

and Rotate

Stand. Feet tog

hold the ball in

both hands @

chest. Lunge

fwd rotate ball

across front

thigh.

Push back to

start position

Bent Over

Row/Rear Fly

Straight Arm

Raise

Stand. Feet tog

hold the ball

with both

hands.

Flex fwd 2 hand

row. Release

one hand

swing to the

side.

Single Arm

Swing with

Release

Stand. Feet

shoulder dist

hold ball in one

hand. Squat

and swing the

ball btwn legs.

Drive up &

swing ball

forward.Release

and catch

Russian Twist

1-2 Chop

Stand. Feet

shoulder dist

hold ball in

both hands

@ waist.

Russian Twist

R/L + chop

the ball to

the right,

pivot feet

Jump Squat

Touch-down

Press

Stand. Feet

shoulder dist

hold ball in

both hands

@ chest

Squat down

touch ball to

the floor,

jump up

press OH

Series 2


Lateral lunge

with Chest

press

Stand. Feet

tog hold ball

in both hands

@ chest.

Lunge to the

side and press

the ball fwd

explosively

1-legged

Curl/Chest

push/OH Push

Stand on one

leg hold ball

in both hands

@ hips. Curl

push fwd/OH

x 3 each pos

Return start

position

Alt Front

Lunge Fig 8 to

Rack

Stand. Feet

tog hold ball

in the rack R.

Lunge fwd L

Pass ball

under the L

leg to the L

hand. Clean

ball to rack on

the L push

back

Golf Chop

Stand. Feet

shoulder dist

hold ball in

both hands @

hips. Squat

and swing ball

btwn legs.

Drive up

through hip

and chop up

R x 4/L x 4

Side Lunge

with Skip and

Swing

Stand. Feet

toge hold ball

in L hand

lowered.

Lunge R and

swing the ball

between the

legs. Skip the

foot back to

other side

Kamagon® Kamp

Series 3


Suitcase

Deadlift and

Row

Stand. Feet

tog hold ball

in 1 hand. Flex

fwd Perform a

row. Stand to

start position

Curvilinear

Clean + Swing

Release

Stand. Feet

shoulder dist

hold ball in 1

hand. Squat

swing ball

btwn legs,

Stand/ swing

the ball

forward to

rack

Wall-banger

Alt Squat with

Press to side

Stand. Feet

shoulder dist

hold ball with

both hands @

chest. Squat

rotate the

torso, press

ball to side

Diagonal

chop x 4 +

Ribbon

Stand. Feet

shoulder dist

hold ball

underhand

grip @ the

side of the R

hip. Chop ball

L shoulder 4 x.

Ribbon to

other side

Speed Skater

Stand R leg

fwd and L leg

crossed

behind ball in

both hands @

the side of the

R hip

Leap laterally

to the L,

landing on

the L leg,

rotate

Series 4


TVS Lunge

and thread

needle

Stand. Feet

tog hold ball

both hands @

the hips. Step

Diagonally

back chop

ball btwn legs,

step tog raise

ball OH

Push Press x 3

+ Switch @

Rack

Stand. Feet

shoulder dist

hold ball R

rack.

½ Squat push

up to press x

3.

Flip ball to the

L hand rack.

Repeat L

Lateral Lunge

Step tog Fig 8

to Clean

Stand. Feet

tog ball in the

R rack. Lunge

L and Fig 8

the L leg. Step

the R foot to

the L clean to

L rack.

Sledgehammer

Stand. Feet

shoulder dist

hold ball in

both hands @

the R side hip

Frontal plane

circle, chop

down to the R

hip. Perform

reps. Repeat L

Sumo Squat to

Jump Lunge +

Press

Stand wide

stance hold

ball both

hands @ front

of hips.

Squat down

touch ball to

floor, jump

lunge and

press

Series 5


Squat Clean

and Press

Stand. Feet

shoulder dist

hold ball R.

Squat + swing

ball btwn legs.

Stand, swing

ball to rack.

Press ball OH.

Lower to rack.

Lateral Raise

Swing + Circle

@ Chest

Stand. Feet

tog hold ball

with both

hands @ chest

Lunge R swing

ball to the R.

Step tog circle

ball @ chest in

both hands

Sumo Front

Squat to 1-

arm OH Squat

Wide stance.

Hold ball in

rack R. Squat

low keep ball

in the rack. To

progress, hold

ball OH

Windmill

Wide stance.

Ext rotate R

and internally

rotate L foot.

Hold ball @

front R Thigh.

Reach L OH.

Shift weight L.

Flex hips

laterally. Ball

to floor.

Burpie with alt

Ball Roll

Stand. Feet

shoulder dist

ball in both

hands @ hips.

Squat, place

ball on floor

btwn feet.

Jump to

plank. Roll ball

R/L. Jump up

Kamagon® Kamp

Series 6


Rear Lunge

and Rotate

Stand. Feet

tog hold ball

both hands @

hips. Lunge R

leg back

rotate ball R

with arms fully

ext. Step

together.

Push up Alt

Ball Touch

In plank ball

btwn hands.

Perform a

push up (full or

mod). From

plank, touch

the ball with R

hand then L.

Ribbon to

Lateral Lunge

Stand. Feet

tog ball in

both hands

underhand

grip. Ribbon

to lateral

lunge

Straddle

Russian Twist

Sit in straddle

ball in both

hands.

Rotate R/L

with

lengthened

Spine

Circle Shuffle

Stand R foot

crossed

behind L. Hold

ball both

hands @ side

of R hip.Circle

ball in the

frontal plane

shuffle L.

Series 7


Chop/Ribbon

Lateral Lunge

Stand. Feet

hip width hold

ball

underhand in

both hands @

R hip. Chop

ball to L

shoulder.

Ribbon lunge

L.

Clean Press +

Swing Release

Stand. Feet

shoulder dist

hold ball in R

hand. Squat

swing ball

btwn legs,

Stand swing to

clean and

press. Swing

release

Alt Bowling

Lunge

Stand. Feet

tog hold

handle with R,

support ball L.

Lunge fwd R

leg swing ball

back with the

R. Step back

and catch

ball @ chest

Plank with Alt

Ball Roll

Plank with ball

next to R

hand, handles

fwd/back. Roll

the ball to L

hand. Repeat

R/L

maintaining

stable core

Jump Lunge

with circle

Stand split

lunge R hold

ball in both

hands @ R

hip. Jump

switch lunge

to L circling

the ball to L

hip

Series 8


Rear Lunge

Straight Arm

Raise

Stand. Feet

tog ball in

both hands @

hips.

Lunge rear

slice ball in

circle OH.

Step forward

to start

Supine Triceps

Press Double

Leg Stretch

Lie supine

hold ball in

both hands

OH

Flex elbows

bring ball to

top of head

extend hips

and legs

maintain core

stability

Dead Lift

Circle Slice

Stand. Feet

together hold

ball in both

hands @ hips.

Flex at hips

circle ball

from low to

high stand

upright as ball

comes up

V-Sit chest

Push/Supine

Pullover

In V-sit

position ball in

both hands @

chest. Push

and pull ball

@ chest.

Lower to

supine raise

arms OH

extend hips

and legs

Lateral Shuffle

Touch-down

Stand on R

foot with L

foot crossed

behind hold

ball in the L

and in front of

foot. Hold

both handles

shuffle to L x 4-

8. Touch ball

handle to

floor

475 Kamagon Kamp Roberts K

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