Group Fitness Training San Mateo Boot Camp 2/25/15: “ I Am A Priority Transformation” Challenge T- 60: TABATA Time
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)–> 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 (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. Inchworm *Front & back *Hold plank for 2s *Take tiny steps forward *Keep legs straights the entire time *Shoulders back & down-Lock *3B’s
2. Crossover Mtn. Climbers *Drive knee to opp. shoulder *Knees barely off ground *3B’s *Shoulders back & down-Lock
3. Supine Straight Leg Crunch Touch *Straight arms *Full ROM * Look at middle of thighs to reduce strain on neck *Flex feet *3B’s *Modify as needed for those with ab issues like diastais recti
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 above and 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, 8 sets, 30s transition time after all 8 sets are complete
1. SB Bear Hug/MB Staggered Stance Good Mornings (4 sets each foot forward) *Shoulders back & down-Lock *Squeeze shoulder blades *Lift back heel *Hinge from hip *Proper lifting mechanics when lifting SB from floor http://www.youtube.com/watch?v=xCyV5d5zFRU *Be careful with this movement with campers with back pain *Modify with Single leg DL as needed Studio: Monkey Bar Room
2. Spiderman Push-Up with Foot on Glider *Glide knee to elbow while going down into push-up *Shoulders back & down-Lock *3B’s *Corkscrew elbows
3. 3 Cone Agility Reaction Drill- Space 3 cones about 5 yards apart in a line*One person in the group is the leader and calls out the cone to run to (1,2,3) *Running (not a lateral movment) *Leader does the drill also- Campers take turns being the leader
4. TRX/Rings Muscle Up: Row–> Triceps Extension *Shoulders back & down *End with squeeze of triceps and hold for 1-2 s *Staggered stance-use legs to help upper body *See video at top
5. One Leg Squat (4 sets each side) *Start with feet together *Hinge from hip *Get as low as possible *Keep eyes straight *2B’s
6. Rope Climb or Battle Rope Tug of War *Stay low with tug of war Studio: Rope Climb *Modify with Bridge Position Climb
7. Mat/Step Jumps or Squat Jumps *Start with arms up and finish with arms up on jumps *Stick the landing on the jumps *Hinge from hip *2B’s *Step down after jumping up
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
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