Group Fitness Training San Carlos Boot Camp 2/9/15: “ I Am A Priority Transformation” Challenge T-76 Days: 6 Station Fat Loss Rotation
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: Cat-Cow Position Breathing/Drawing In Maneuver (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in cat-cow. Initiate breathing with belly (let it fall) –>rib cage and then chest while performing cow, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls)–> 3 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging while performing cat. 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.
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. 4 Point Tuck with Opp. Arm & Leg Rotation *Start on all 4’s with 3B’s– extend right arm and left leg and rotate spine to increase romàlook at hand in air and bring thumb towards midline of body (relax upper traps)àgo back to center and bring right elbow to left kneeàrepeat (30s each side- on 2nd round do other side)
2. Dancing Crab *In bridge position (butt only 1” off ground) on hands with feet under knees *Reach with hand to opp. foot as leg extends in the air *Shoulders back & down *Modify with basic bridge
3. Supine Hip Opener Crunch *Start with 3 B’s, legs extended in air with toes flexed, arms overheadàCrunch and reach towards toes and open legs at same timeàgo back to startàrepeat
Phase 4: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 above and 4 as needed. 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: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 4 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (40s x 4 Sets):
1. Step-Ups with Arm Drive (20s each side) *Barely touch back foot so all weight is on front foot on step *Forward bend from hip in sprinter position *2B’s *Explode into ground
2. DB/Plate One Arm Row *Lock *Find stable position –up to camper *Spread toes *Shoulders back & down *Squeeze shoulder blades at end rom *2B’s *Hinge from hip
3. Cross-Over Lunge (20s each side) *Hands on hips-keep hips stable *Bring trail leg in back and side of other leg like a curtsey *Keep shoulders back & down & 3 B’s *Avoid going too far to side – drop straight down with trail leg *Knee in line with second toe
4. Equalizer Push-Ups with Feet on Swiss Ball *Hand should be below shoulder *Shoulders back & down *3 B’s-maintain plank *Progress movement with one foot on ball *Modify with just a plank
5. One Leg Squats with Arms & Leg Extended (20s each side) http://www.youtube.com/watch?v=FqmYSjE6C2Y *2 B’s *Push into ground *Hold onto something to make easier
6. MB Standing Reverse Wood Chops with Weight Shift *Rip Trainer at Studio (20s each side) *Cue knee to shoulder diagonal movement *Move from core *2B’s *Extend arms *Keep feet anchored to ground*Make the weight tough
ARM (40s x 4 Sets):
1) One Foot Lateral Hop (20s each leg) *1 foot jumping right to left *Relax heels *3B’s
2) High Knee Run with Arms Straight *Touch knees to hands *Toes up *Relax heels *3B’s
3) Forward-Forward-Back-Back *Lead with different foot every 15s *Visualize going forwards into two squares and backwards into 2 squares *Relax heels *3B’s
4) Lateral Step in Squat Position *Opp. Hand to Foot *Stay low and keep wide squat position the entire 40s *Quick hand to foot switch *2B’s
5) Forward-Back Frog Jumps *2B’s *Hinge from hips *Explode up *Wide feet *2B’s
6) Wide Mountain Climbers *Wide feet *Shoulders back & down *3 B’s *Stay low
Circle Time: Cool down & stretch (5 minutes)
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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