Boot Camp San Mateo Fitness Training 5/20/15: Combo TABATA Interval Program
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: Wide Child’s Pose Position Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with wide knees & 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.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
Phase 2: 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. Spiderman Plank *In plank position on elbows, bring knee to elbow and hold for 2s *Alt. sides *Shoulders back & down *3B’s Educate about core here
2. Side Plank with Rotation (RT Side) *Bring LT elbow to ground and then point towards ceiling and look at elbow, while rotating from core–> repeat *Shoulders back & down- squeeze shoulder blades *3 B’s
3. Side Plank with Rotation (LT Side) *Bring RT elbow to ground and then point towards ceiling and look at elbow, while rotating from core–>repeat *Shoulders back & down- squeeze shoulder blades *3 B’s
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 & 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.<
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 16 sets each station (8 sets each exercise), 30s transition time after all 16 sets are complete
Combo TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other
1. Walking Lunge with MB/SB On Shoulder *Shoulders Back & Down *Switch MB/SB after each set *3B’s & TRX Rows *Elbows In *Shoulders Back & Down *Squeeze Shoulder Blades – Hold for 2s *3B’s
2. Equalizer Triceps Extensions *Set up with elbows under hands with bent elbows–>adjust knees as tolerated to get extension with elbows *Move knees back to make harder *Lock shoulders back & down *Keep elbows in * 3B’s-keep core tight & 3 Cone Lateral Weave Drill *Weave laterally in and out of cones *Stay Low *Compete with partner in front of you for the most cones *Heels relaxed *2B’s *2 people can use 3 cones
3. Glider Spiderman Push-Up *Feet on top of Gliders *Glide knee to elbow, push up and hold for 2s *Keep Butt Down *Shoulders Back & Down *3B’s *No push-up for those with bad posture or pain- Just Glide &Mat/Step Jumps *Start with Arms Overhead and Finish Overhead *Modify with Squats *Drive Feet Into Ground *2B’s
Tabata Finisher as a group (half the group does MB Slams while other half does High Knee Runs):
MB Total Body Slams (4 sests) *Slam MB as hard as possible into ground *Follow through *Use whole body *2B’s & High Knee Runs (4 sets) *Alternate 4 sets each *Toes up *3B’s
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
