Group Personal Trainer San Mateo Boot Camp 3/6/15: I Am A Priority Challenge T- 51 & Skinny Jean Program Day 5: Spartan 100 Challenge
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *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: Child’s Pose Position Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with extended arms: Initiate breathing with belly (let it fall into thighs)–>rib cage and then chest, 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 (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 relax they should feel their chest going closer to the ground.
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
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets,
1. Lateral Beast Walk *Start in beast position and move to right with opp. arm & leg movements, then go to left (15s each direction) *Knees 1″ off ground *Push into ground *3B’s *Shoulders back & down *Corkscrew elbows *Go slow!!! *Modify with lateral baby crawl or make a fist if tolerated *Similar to #8 in WOD below- review this with group
2. Lower Ab Pelvic Lift *Place hands under tailbone *Attempt to lift pelvis off ground and control down *3 B’s *Relax neck
3. Supine Bridges with Arm Raise *Start with feet together and hands to sides of body *Perform bridge and bring arms overhead to get stretch in lats *Lift hips and old for 2s *3B’s *Keep knees together
Phase 4: Primal Movements: Review the WOD below for 5 reps *Goal is blood flow, not max efforts
After review boot campers immediately transition to WOD. They can get water at any time on their own.
Challenge: This is a group workout. Coach cues campers on each movement. Perform as many rounds as possible in 30 minutes as a group. Rest as needed but the goal is to keep moving. There are 100 reps for the strength exercises each round. Start group with #1- 2 minutes of cardio, then set timer for next 7 movements. Call out exercises and group will follow for 10 reps within 30s. If a camper completes 10 reps before 30s, have them jog or do a cardio movement (burpees, jacks, etc). If they don’t get 10 reps in 30s, let them know it is okay and to do the best they can.
*After 2 min cardio, set Gym Boss or Interval App to: 30s work time, 5s rest, 8 setsàrepeat #1 after all 8 sets are completeà repeat for 30 min
1. 2 Minute Jog/Walk (highest intensity tolerated) *Fast walk for those with injuries
2. 10 Monkey Push-ups or 30s: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend forward and place hands under shoulders while on tippy toesàbring had towards groundà jump up *Lock shoulders back & down *Modify as needed *3B’s *Use fists or db’s for wrists as needed for wrist pain
3. 10 Squats or 30s (touch butt med balls or mats to get to 90 degrees) *Hinge from hips *Get low *2B’s
4. 10 Pull-ups/Equalizer Rows or 30s *Lock shoulders back & down *3B’s *Campers can assist each other as needed
5. 10 Prisoner Forward Lunges (10 each side) or 30s *Squeeze shoulder blades *3B’s
6. 10 Mountain Climbers (10 each side) or 30s *Knees 1 inch off ground *Lock shoulders back & down *Corkscrew elbows *Elbows in *3B’s *Use fists or db’s for wrists as needed for wrist pain
7. 10 Long Jumps or 30s *Start and end with arms over head *Hinge from hip *2B’s
8. 10 Lateral Elbow Planks (opp. elbow and foot) (10 each direction) *Start in plank position on elbowsà move laterally opp. arm & leg *Lock shoulders back & down *3B’s
Totals: 100 Reps &1/4 Mile Per Round
Tell the Campers to post their results on our Shamp’s Boot Camps Facebook Fan Page–> Shamp’s Boot Camps
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
