Group Fitness Trainer Burlingame Boot Camp 3/20/15: I Am A Priority Challenge T- 37 & Skinny Jean Program Day 19: Tough Mudder Body Weight Workout
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *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 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.
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
NONE- Included in wod below
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 & 4 as needed. Assign small groups. They can do the workout anywhere, no reason to organize stations. The only thing needed is a pull-up bar. Immediately transition to WOD after review. They can get water at any time on their own.
Set Gym Boss or Interval App to: 1:00 work time, 0s rest for 36 cycles (3 rounds) *there is no transition time, emphasize quick transitions. Perform 36 minutes of work! They can get water as needed but keep the clock going.
1. Cardio: Run/Jog/Walk: 1min *Studio– Create a lane *Add SB to make more difficult
2. Squats: 1 min *Get to 90 degrees- use a low bench/MB/mat as a target as needed-touch and go target. Low is based upon good form *Hinge from hips *2B’s
3. Mountain Climbers: 1 min *Stay Low *Knees barely off ground *3B’s *Shoulders back & down *Corckscrew elbows
4. Cardio: Run/Jog/Walk: 1min *Studio– Create a lane *Add SB to make more difficult
5. Pull-ups: 1 min *3B’s *Rest as long as needed *Shoulders back & down
6. Sit –Ups: 1 min *Fingers outside of eyebrows – attempt to bring elbows to knees *Dig heels *Tongue on roof of mouth *Look at abdomen *3B’s *Modify with crunch
7. Cardio: Run/Jog/Walk: 1min *Studio– Create a lane *Add SB to make more difficult
8. Prisoner Walking Lunges *3B’s *Shoulders back & down *Squeeze shoulder blades *Interlace fingers behind head *Squeeze shoulder blades.
9. Plank *3B’s- keep hips up *Shoulders back & down
10. Cardio: Run/Jog/Walk: 1min *Studio– Create a lane *Add SB to make more difficult
11. Dive Bomber Push-Ups http://www.youtube.com/watch?v=66-v0AaANHk *3B’s *Shoulders Back & Down *Corkscrew elbows
12. Prisoner Cobra (Hold for 1 min at top) *Interlace fingers behind head *Squeeze shoulder blades.
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
