Group Fitness Training San Carlos Boot Camp 2/2/15: “ I Am A Priority Transformation” Challenge T-83 Days: Total Body Workout with an Upper Body Focus
Old workout: https://brienshamp.com/2013/07/22/san-mateo-gym-boot-camp-72213-upper-body-strength-workout/
This WOD will be a total body workout with an upper body emphasis. Wednesday will be a lower body emphasis. Friday will be TABATA.
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
1. Seated Vertical Scissors *On elbows *Lock shoulders back & down *Bring the energy and get the group to count the number, while you count 1-2-3 (1-2-3à1, 1-2-3à2)*Educate about core engagement needed for entire workout here *2 B’s *Lower legs to make harder
2. Side Hand Plank (LT Side) *3B’s *Top hand on hip *Squeeze shoulder blades *Lock shoulders back & down *Bring top leg up to increase intensity *Go onto elbow as needed *Engage lat to stabilize shoulder
3. Side Hand Plank (RT Side) *3B’s *Top hand on hip *Squeeze shoulder blades *Lock shoulders back & down *Bring top leg up to increase intensity *Go onto elbow as needed *Engage lat to stabilize shoulder
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 1, 3 & 4 above and assign campers stations for the WOD below. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Alternate the following 8 exercises two at a time for 4 sets before moving onto next pair or movements. Perform each exercise for 30s with 15s rest in between. After all 4 sets are done rest 30-60s before performing next two movements.
*Set Gym Boss or Interval App to: 30s work time, 15s rest, 8 sets, 30s transition time after all 4 sets are complete
1. Reverse Grip Pull-Ups *Lock shoulders back & down *Squeeze shoulder blades down & back for 2s at end ROM *3B’s *If wrist hurts with reverse group, go neutral (Studio: Monkey Bar Room and assist steps, sandbag *Make sure they avoid hitting head)
2. Plate/DB Floor Press *Elbows in *3B’s *Lock shoulders back & down (Studio: Monkey Bar Room)
3. Battle Rope Squat Jacks *Start with feet together, hinge from hips in squat position and hands at sides holding ropeà perform jumping jack and repeat *3B’s *Lock shoulders back & down *Relax heels
4. Band Standing Squat Row (Rip Trainer Squat Row at Studio) *2B’s *Hinge from hip and lower hips into squatàStand and rowàRepeat *Lock shoulders back & down *Hold for 2s at end of row
5. TRX Chest Press *Increase intensity by putting feet in handles *Lock shoulders back & down *3B’s
6. SB Front Loaded Split Squats (2 sets each side) *3B’s *Keep tuck of back hip
7. Band/DB Bent Over Reverse Fly’s *Hinge from hip *2B’s *Lock shoulders back & down *Relax shoulders *Hold for 2s at end of row *Use band at Studio
8. Squat Hold *Get Low *2Bs *Hinge from hip *Hold MB to increase intensity- extend arms to make harder
Perform cardio at end of workout. Do 6-8 high intensity liners for 20s. Break groups up into two. While one group is working the other is resting.
Circle Time: Cool down & stretch (5 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
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
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