Group Fitness Training San Carlos Boot Camp 2/14/15: “ I Am A Priority Transformation” Challenge T-71 Days: Saturday Valentine’s Day 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: Kneeling Groin Rock Position Breathing/Drawing In Maneuver (1 Min)
Perform 1 minute of diaphragmatic breathing and abdominal recruitment while in kneeling groin rock (remember to extend arms, widen knees and rock forward & back from hips): Initiate breathing with belly (let it fall) and rock forwards–>rib cage and then chest, instead of initiating with chest as you rock back (key is to move from hips). 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 rock they should feel their hips opening and lats loosening.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 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
1. Prisoner Lower Ab Curl *Lift pelvis and control down *Keep knees flexed and heels to hamstrings *3B’s
2. Side Elbow Plank (RT Side) *3B’s *Squeeze shoulder blades *Bring top leg up to increase difficulty
3. Side Elbow Plank (LT Side) *3B’s *Squeeze shoulder blades *Bring top leg up to increase difficulty
Phase 4: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 & 4 as needed. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following 10 Movements as fast as possible for 35 minutes in order. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, camper yells out their round. Modify as needed.
Inside Movements:
1. Rope Climb: 1x to top or 3x in Bridge Position *2B’s *Shoulders back & down
2. SB Front Loaded Dynamic Step-Ups: 10 each side *Increase or decrease intensity with step height *2B’s *Shoulders back & down
3. Standing Ropeflex: Fatigue *Get as close to ropeflex as possible and pull & rotate quickly- fast hands *Get some rotation in core *3B’s *Shoulders back & down
4. Kneeling Triceps Ropeflex: Fatigue *Turn away from wall but keep feet close to ropeflex and straddle bottom of the base. *Grab rope with hands at eye – forehead level –> extend elbows quickly- fast hands *3B’s *Shoulders relaxed – keep back & down
5. Band Monster Walk-Fwd & Back: 2x (length of room) *Band around ankles *Stay low *2B’s
6. Equalizer Over-Unders (Use 10 Equalizers): 2x
7. Rip Squat & Press: 10 *HIng 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
8. Battle Rope Partner Tug of War (Partners attempt to pull each other towards the middle): 2x total *Use Red Rope *Multiple people can use the rope
9. TRX Muscle Up: 10 *One foot forward, one foot backward–>row–>finish with dip like movement *Shoulders back & down 3B’s
10. MB Wall Underhand Throw: 10 *2B’s *Start with MB at chest level with arms straight–> bring MB through legs and you hinge from hips–>use legs and powerful hip ext. to explode ball into wall–>catch & repeat *Give it all you’ve got
Circle Time-Cool Down Stretches: 5 min
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
