Group Fitness Trainer Burlingame Boot Camp 5/2/15: Crazy 8 Saturday 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, 6 sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets)
1. >Prone Plank with Hip Ext. *Alternate hip extension – feel stretch in hip flexors as you contract the glutes *3B’s *Shoulders back & down *educate about core stability needed for wod below
2. Side Lying Groin Plank (RT Side) *Top leg on ground *3B’s *Look straight *Shoulders back & down *Squeeze shoulder blades *educate about core stability needed for wod below
3. Side Lying Groin Plank (LT Side) *Top leg on ground *3B’s *Look straight *Shoulders back & down *Squeeze shoulder blades *educate about core stability needed for wod below
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.
WOD: Perform the following Crazy 8 Workout below for as many rounds as possible in 35 minutes. Do your best to challenge yourself and perform the movements fast as possible with good form. Work with a partner and motivate and coach each other as needed. Exercises can be mixed and matched in any order. Modify workout as needed. After every round say at loud the round # and done!
1. Rip Squat & Press: 8 *Hinge from hip *2B’s *Shoulders back & down *Be careful with this- educate campers how to get in and out safely and to control the load
2. Forward Walking Lunges with MB Overhead (8/side- alt. sides) *Hands in neutral grip holding MB *Lock Shoulders back & down *3B’s
3. Pull-Up – Burpee Combo: 8 *Perform Burpee and follow with Pull-up *Modify with down up and jumping pull-up *2B’s *Studio: Perform in Monkey Bar Room
4. Battle Rope Jumping Jack – Squat Thrust Combo: 8 *Perform a jumping jack holding rope and follow with squat thrust *Shoulders back & down *Stay strong with plank – avoid arch in back
5. Wall Spiderman Climb: 8 reaches (climb from left – right *Stay as close as possible to wall
6. MB Underhand Throw (Hit Target): 8 *Total body movement *Follow through into wall *Hinge from hips *2B’s
7. MB Slams: 8 *Follow through into ground *Use whole body *Hinge from hips *2B’s
8. Box Jumps: 8 *Start and end with arms overhead *Hinge from hips *2B’s *Modify with squat
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
