Group Fitness Training Burlingame Boot Camp 4/10/15: I Am A Priority Challenge T- 17: 6 Station Rotation
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: Supine Double Knee to Chest Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in supine double knee to chest position. Initiate breathing with belly (feel it press into thighs)–>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). 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 knees going closer to the chest.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2
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
- Quadruped with Hip Extension (Knees off ground 1 inch to increase intensity-only for advanced) *On all 4’s–> Raise left leg and squeeze glute (hold for 5s)–> Switch to right side *Shoulders back & down-push hands into ground to extend upper back *Keep 3 B’s *Wider feet as needed *Educate about core stability here and how that the same core focus needs to be done with planks, burpees, mtn. climbers, etc.
- Supine Bridge with Leg Cross Over *Cross RT foot over LT knee (feel stretch) and perform bridge (up & down) for 15s- switch to other side *Drive foot into ground *Feet hip width *Keep hips level *Toes up
- Lower Ab Pelvic Lift with Straight Legs *Hands behind head or by sides *Lift Pelvis *Control Down *3B’s *Tongue on Roof of Mouth-Relax neck
Phase 4: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 & 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.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 6 sets are complete for PM & ARM
PM (40s x 3 Sets):
- Plate/DB Floor Press *Keep Elbows in. *Lock shoulders back & down-lower back should be arched when the shoulders are really locked back & down *Use feet to stabilize *Studio: Perform in Monkey Bar Room (Most women will use 20-30lbs)
- Band Monster Walk with Ankle Bands (Forward & Back) *Stay low in squat position with wide feet *Step 1 & 11 o’clock when going forward and 5&7 o’clock when going back *Hinge from hips *2B’s
- Battle Rope: Double Wave (20s) *Fast hands & Slams (20s) *Follow through into ground *Max effort with whole body *Hinge from hip *Lock shoulders back & down *2B’s
- Prisoner Multi-Directional Lunges *3 Positions (Forward, Side, Back) (20s each side) *Lock shoulders back & down-squeeze *3B’s
- MB Standing Partner/Wall Side Rotation & Chest Pass *Wall is better so you can throw it harder *If using a partner–>partners face each other the entire exercise. If using wall continue facing wall *Perform 5 RT Side Rotations (partners throw the ball with extended arms to each others right hip (rotate from core))–> 5 Chest Pass –>5 LT Side Rotations (partners throw the ball with extended arms to each other’s left hip) *Perform transition as quick as possible *Goal is speed *3B’s *Studio- Use wall
- Band Rows with Squats (Studio: Rip Trainer) *Hinge from hip & perform squat > ascend from squat up and row *Feel feet into contact with ground *Knee tracking *Lock shoulders back & down-squeeze shoulder blades at top *2B’s *Increase speed/load or both to increase intensity
ARM (40s x 3 Sets) :
*Perform one movement after the other in a circuit
1. Standing Mountain Climbers *Opp. arm & leg *3B’s *Toes up
2. Squat with Side Step *Opp. hand to foot *Stay in squat position *Cue campers to always keep one foot on a line and to keep switching *2B’s
3. Whacky Jacks *3B’s *Focus on side bend *Keep legs straight
4. Mountain Climbers *Keep shoulders back & down *3B’s *Knees barely off ground
5. Jump Squats *Start and end with arms overhead *2B’s
6. Burpees *3B’s
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
