Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5 s hold–> 5 s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.
Phase 2: Floor Stretches (5 min) *Work on forearm/wrist mobility
Phase 3: *Review WOD below during warm-up above. Assign groups here also. After cardio immediately transition to WOD stations. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
There are 4 stations with two exercises each- alternate the two exercises per station for 40s for 4 rounds before moving to the next station. 15s transition. Perform 4 rounds.
a. Ring/Cones Drills-3 Cone Lateral Slalom: Move forwards & backwards in & out of cones or rings while going laterally- perform figure 8 *2 people can work in same set of cones- adds a fun awareness challenge *Avoid letting feet cross *Athletic position *Relax heels *Hinge from hip
b. MB Kneeling Reverse Wood Chops into Wall (20s each side) *Low to high-knee to shoulder movement *Throw ball against wall *Keep back flat *Hinge from hip *2B’s *Rotate from core *Arms straight to make harder
a. MB Horizontal Figure 8’s Kneeling on Bosu *Hold MB and perform 8 pattern in front of chest *Relax shoulders *Extend arms and legs to make harder *Shoulders back & down *Squeeze shoulder blades *3B’s
b. TRX Side Lying Groin Hold (20s each side) *Place top foot into TRX cradle *Place bottom leg on top of other or to modify place on ground ankle *Top hand on hip *Shoulders back & down *Squeeze shoulder blades *Head back *3B’s
a. Battle Ropes: Reverse Flys (T) (20s) and Alt. Wave (20s) *Hinge from hip *2B’s
b. Side Lying Leg Raise-Straight legs (20s each side) *Band around ankles to make harder *3B’s *Toes to nose
a. Lower Ab with Vertical Straight Leg Raise *Anchor arms overhead and grab xbike frame*Extend legs up in air–> Lift pelvis–> Control Down *Attempt to touch heels to sky *3B’s *Toes to nose *Studio: Monkey Bar Room
b. Glider Polar Bear Crawl *Opp. Arm & Leg *Keep core super tight- 3B’s
More cardio if time permits
Circle Time-Cool Down Stretches: 5 min
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