Group Personal Training Burlingame Boot Camp 1/23/15: 2015 I Am A Priority Transformation Day 13: On the Minute Challenge
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *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)à 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: Deep Squat Position Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in deep squat: Initiate breathing with belly (let it fall)–>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 heels going closer to the ground and their hips opening.
Phase 3: None
Phase 4: Go Over WOD below briefly- We will be doing 6 different phases for the main WOD
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
I. As a Group: Have your campers perform the following 3 exercises (there is a core, upper body and lower body exercise in each circuit) for the stated amount of reps below. The twist is, they have a minute to complete the 5, 10, 15 reps. At the top of the minute, they need to start again. Depending on your camper’s fitness level, they may not complete all reps. Even if they don’t complete the last exercise its okay given it’s the most intense. Complete 10 minutes total (10 Sets)
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5 Pullover Sit-ups (Pg. 47) *Can add weight-Sandbag, Plate, MB *Dig heels *Wide feet *2B’s *Lock shoulders back & down *For those with shoulder issues, start at chest instead of overhead or avoid the added weight
- 10 Spiderman Push Up (Pg. 23) *5 each side *3B’s *Lock shoulders back & down
- 15 Jump Squats (Pg. 68) *Start with arms overhead and finish with arms overhead. *Hinge from hips *2B’s
1-2 minutes Rest (review sprints)
II. As a Group: Have your campers perform wind sprints. 30 seconds of work and 30 seconds rest. For a total of 4 sets (wind sprints). *Break up campers into two groups. Groups should cheer and motivate each other. Make sure campers are in control. They tend to get carried away here.
- 30 sec Wind sprints (30 sec rest) X4
1-2 minutes Rest (review below)
III. As a Group: Have your campers perform the following 3 exercises for the stated amount of reps below. The twist is, they have a minute to complete the 5, 10, 15 reps. At the top of the minute, they need to start again. Complete 10 minutes total.
- 5 Burpees or 5 Burpee/Pull-Ups or Pull-Up Hang (for those that can) *3B’s *No push-up *3B’s
- 10 Bench Dips *Shoulders back & down *3B’s
- 15 Frog Jumps (Pg 65) *Hinge from hips *Arms help the legs *2B’s *Wide feet
1-2 minutes rest (review rows & pull-ups)
IV. As a Group: Have your campers perform wind sprints.
- 30 seconds of work and 30 seconds rest. For a total of 4 sets (wind sprints).
V. Strength finish: Perform 3 sets of 10 reps within a 3 minute period: Fat Man Rows or Pull-Ups *Make it tough to do 10 so at least a 30s rest is needed.
VI. Ab Finisher (If you have time): 3 Minutes of the following ab exercises, 10 reps each.
- 10 Opposite Hand/Opposite Leg (Pg 44) (10 each side before switching) *3B’s *Tongue on roof of mouth *Avoid looking up- look at thigh *3B’s
- 10 Bench Crunches *2B’s *Shoulders back & down *Crunch and hold at top
- 10 Bicycle Crunches (10 each side) *3B’s *Move from core *Avoid pulling neck
Circle Time: Cool down & stretch (5 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
Are you up for a challenge. Sign up for the 2015 “I Am A Priority Transformation Challenge” : https://brienshamp.com/programs/transformation-challenge/
Your friend & coach,
Brien
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