Group Fitness Training San Carlos Boot Camp 2/13/15: “ I Am A Priority Transformation” Challenge T-72 Days: Friday Body Weight Challenge
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response)à digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Phase 2: Kneeling Groin Rock Position Breathing/Drawing In Maneuver (1 Min)
Perform 1 minute of diaphragmatic breathing and abdominal recruitment while in kneeling groin rock (remember to extend arms, widen knees and rock forward & back from hips): Initiate breathing with belly (let it fall) and rock forwards–>rib cage and then chest, instead of initiating with chest as you rock back (key is to move from hips). This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and rock they should feel their hips opening and lats loosening.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
NONE
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
Campers team up with a partner or small group and perform the following Friday Challenge.
Do all five rounds in the shortest time possible (again with good form)… If ya can’t finish it, SUCK IT UP (kidding) do as much as you can.
The first 6 exercises will ascend and descend in reps for the 5 sets. The lunges and jacks stays the same each set. Encourage this as a travel program- similar to labor day challenge workout.
First Round
10 v-ups *modify with bent knees *3B’s
10 squats *hinge with hips *knee tracking over 2nd toes *2B’s
10 monkey pushups *downdog position- on tippy toes, walk feet to hands *shoulders back & down *2B’s
10 jump squats *start and end with arms overhead *hinge with hips *knee tracking over 2nd toes *2B’s *relax heels
10 pull-ups *3B’s *shoulders back & down
10 squat thrust (no push -up) *burpee without push-up *avoid arching back *hinge with hips *knee tracking over 2nd toes *3B’s
20 stationary forward lunges (10 each side) Each step = one lunge) *knee tracking over 2nd toes *3B’s
20 jumping jacks *3B’s *relax heels
Second Round
15 v-ups *modify with bent knees
15 squats
15 monkey pushups *downdog position- on tippy toes, walk feet to hands *shoulders back & down
15 jump squats
15 pull-ups
15 squat thrust (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
Third Round
20 v-ups *modified with bent knees
20 squats
20 monkey pushups *downdog position- on tippy toes, walk feet to hands *shoulders back & down
20 jump squats
20 pull-ups
20 squat thrust (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
Fourth Round
15 v-ups *modify with bent knees
15 squats
15 monkey pushups *downdog position- on tippy toes, walk feet to hands *shoulders back & down
15 jump squats
15 pull-ups
15 squat thrust (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
Fifth Round
10 v-ups *modify with bent knees
10 squats
10 monkey pushups *downdog position- on tippy toes, walk feet to hands *shoulders back & down
10 jump squats
10 pull-ups
10 squat thrust (no push -up) *burpee without push-up *avoid arching back
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
*****Totals For Friday Challenge!*****
70 v-ups
70 pull-ups
70 monkey pushups
70 squats
70 jump squats
70 squat thrusts
100 lunges
100 jumping jacks
POST YOUR RESULTS on our fan page–> Shamp’s Boot Camps
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge. Sign up for the 2015 “I Am A Priority Transformation Challenge” : https://brienshamp.com/programs/transformation-challenge/
Your friend & coach,
Brien
