Group Fitness Trainer Burlingame Boot Camp 4/25/15: Saturday Spartan 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: Supine Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in supine position. Initiate breathing with belly (place one hand on belly and the other on chest)–>rib cage and then chest, instead of initiating with chest. 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). 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 arms and legs letting go like a rag doll.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 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
- Supine Horizontal Scissors *3B’s *Count 1-2-3-1–> 1-2-3–>2 as a group *Bring the energy!!!
- One Leg Bridges (right side) *Feet under knees *Feet together *Lift hips and drive feet into ground *3B’s
- One Leg Bridges (left side) *Feet under knees *Feet together *Lift hips and drive feet into ground *3B’s
- Supine Lateral Reach *In crunch position with chin tucked-reach towards right heel–>Center–> reach towards left heel–>repeat *Tongue on roof of mouth *Wide feet
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After review boot campers assign small groups of 4 and immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 30s work time, 15s rest, 12 sets
Challenge: Perform the following strength-cardio exercises as fast as possible with good form for 35 minutes. Do as many rounds as possible in small groups. Jog/Sprint To Each Station. Workout goes in clockwise fashion.
- Cardio: Cycle (30s)
- Pull-Ups (30s) *Hang as needed *Modify with TRX Rows
- Cardio: 3 Step Liners (30s) *Run 3 steps forward and touch line > repeat
- MB Forward Lunges (30s) *Alt. sides *3B’s
- Cardio: Jump Rope (30s)
- Bosu Push-Ups (30s) *Feet on elevated surface (swiss ball, step) if possible *3B’s *Shoulders back & down
- Cardio: Run/Walk (30s)
- TRX Jump Squats (30s) *No jump for those who shouldn’t be jumping *Hinge from hips *Feet hip width *Get low
- Cardio: High Knee Run (30s)
- MB Wall Squat Shoulder Put (15s each side) *Squat and then throw ball against wall as hard as possible- get a rhythm *Both hands at shoulder height- ball never goes below shoulder *Use core to throw ball *Pivot *Hinge from hips
- Cardio: Step-ups (30s) *At half way mark switch lead foot
12. Ropeflex Standing Pull & Rotate (30s): https://www.youtube.com/watch?v=4_z84Nms6zU *Lock Shoulders Back & Down Move from core *3B’s *Stay close to device *Faster you go, the harder it is
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
