Group Fitness Training San Mateo Boot Camp 2/27/15: “ I Am A Priority Transformation” Challenge T- 58: 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)–> 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: Cat-Cow Position Breathing/Drawing In Maneuver (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in cat-cow. Initiate breathing with belly (let it fall) –>rib cage and then chest while performing cow, 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 (3s inhale (belly falls)–> 3 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging while performing cat. 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.
Phase 3: Go Over WOD below briefly- We will be doing 5 different phases for the main WOD. You will break the group into 2 group and assign them to start at either phase 1 or 3.
*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 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, you may have to allot longer than a minute. Complete 8 minutes total. Tell them to pace themselves!!!
- 5 Burpees *3B’s *Hit chest to ground *3B’s
- 10 Downward Dog Push Up *Hands under shoulders *On tippy toes -move feet as clost to hands as possible *Corkscrew elbows in to engage lats *3B’s *Lock shoulders back & down
- 15 Prisoner Sumo Squats *Get low *Wide feet *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 8 minutes total. Depending on your camper’s fitness level, you may have to allot longer than a minute.
- 5 Pull-Ups or Equalizer/TRX Rows *3B’s *Lock shoulders back & down
- 10 Prisoner Side Lunges (5 on each side- perform one side at a time) *Get low on each side *Shoulders back & down *3B’s
- 15 Squat Jumps *Hinge from hips *Start and end with arms overhead *Arms help the legs *2B’s
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. Ab Finisher (If you have time): 3 Minutes of the following ab exercises, 1 minute each.
- 1 minute-Plank *3B’s
- 1 minute- Crab Hold *Make an M with arms and legs-fingers pointed away from body *Butt 1 inch off ground *Squeeze shoulder blades to open chest *2B’s *Shoulders back & down
- 1 minute- Prisoner Superman Hold *2B’s *Squeeze shoulder blades to open chest *Lift legs and torso as high as possible without pain
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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