Group Fitness Training San Mateo Boot Camp 2/23/15: “ I Am A Priority Transformation” Challenge T- 62: 6 Station 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)–> 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 (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Lower Abdominal Curl *Keep heels close to butt *Hands under tailbone *3B’s *Move from core-curl pelvis
2. Supine Bridge w/ Straight Leg Raise *Keep hips up and level *Alt. legs *Get stretch with hamstrings & calves *Toes to nose *3B’s
3. Prone Butt Pincher *Squeeze butt *Open legs as wide as possible keeping feet together –> Lift legs off ground as high as possible
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 & 4 as needed 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: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 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, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM
PM (40s x 3 Sets):
1. SB/MB Bear Hug Split Squats (20s each side) *3B’s –Tuck back hip *Shoulders back & down *Squeeze shoulder blades *Studio: Monkey Bar Room
2. Plank Up-Downs (20s leading with each elbow) *Cue: hand-hand-elbow-elbow *3B’s *Hands under shoulders *3B’s *Widen feet as needed- goal is not to rock *Modify with Ropeflex at Studio or TRX or Equalizer Triceps Ext.
3. Prisoner Staggered Stance Squats (20s each side) *Hinge from hips *Keep back flat *2B’s *Feel outer foot and little toes on ground to prevent pronation *Squeeze shoulder blades *Get as low as possible with good form
4. TRX Wide Rows *Palms down-hands outside shoulders *No wrinkles in wrists –keep hands to chest height *Shoulders back & down *Squeeze shoulder blades and hold for 2s *3 B’s
5. Band Standing Reverse Wood Chops (20s each side) *Weight shift with movement *Move from core *Add pivot *Arms straight *Shoulders back & down- relax shoulders *Studio: Use Rip Trainers
6. MB Slam & Close Grip Burpee (chest hits the ball) *Grab MB and slam ità do close grip burpee with hands on both sides of ball *Shoulders back & down *Elbows in *3 B’s
ARM (40s x 3 Sets): Perform in circuit and repeat.
1) Whacky Jacks *3B’s *Keep legs straight *Squeeze shoulder blades
2) Quick Feet with Right – Left Shuffle *Athletic position-stay low *Coach tells campers to shuffle right or left *Relax heels
3) In-In-Out-Out *Lead with different foot every 20s *Visualize going into two squares and out of 2 squares *Relax heels
4) Quick Feet with 180 Degree Rotation Cue *Coach tells campers to rotate front or back *Relax heels
5) Star Jumps *Straight arms & legs *Modify as needed with jumping jack or another movement *3B’s
6) Heismans *High knee with opp. arm & leg *http://www.self.com/fitness/workouts/2012/02/insanity-the-heisman-workout-video
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
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