Boot Camp San Mateo Fitness Training 5/23/15: Saturday 6 Station Fat Loss Rotation

Boot Camp San Mateo Fitness Training 5/23/15: Saturday 6 Station Fat Loss 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: Wide Child’s Pose Position Breathing/Drawing In Maneuver

Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with  wide knees & extended arms: Initiate breathing with belly (let it fall 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- 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 relax they should feel their chest going closer to the ground.

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phases 2

Phase 2: 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.     Mountain Climber (Slow) *Keep 3 B’s) *Knees 1″ off ground  *Corkscrew elbows *Shoulders back & down *Educate here about core stability needed for WOD

2.     Prone Sea Turtles *2B’s *Hold 2s *Finish with thumbs to thighs – externally rotate and legs abducted *Look up *Get full range of motion- thumbs to sides of legs

3.     Supine Bicycle Crunch *Fingers to eyebrows *Look down *Rotate from core *3B’s

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 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 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 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: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM

PM (30s x 4  Sets):

1.     KB/DBPlate Sumo Squat *Hold KB with straight arms *2B’s *Wide Feet *Go heavy as tolerated for 30s and stand on steps to go as deep as possible. *Lock shoulders back & down *See video:http://www.youtube.com/watch?v=jbA8akeUmpo  *Studio Perform with KB’s – Monkey Bar Room

2.     MB Push-Up -Alternate Right to Left (MB Stays in Place-Use harder/smaller balls to make easier on wrist) *Alternate sides *Increase plyometric activity if tolerated so go faster. Control as needed. *Lock shoulders back & down- squeeze shoulder blades *Elbows in *3B’s

3.     Low Walking Lunges  *The goal is to stay as low as possible throughout lunge movement- imagine a low ceiling *This lunge is extremely challenging *3B’s *Hinge forward from hip to make easier or do normal walking lunge

4.     Battle Ropes: Alternating Wave with back Lunge *Lock shoulders back & down *Hinge from hips *2B’s

5.     MB Kneeling Wall Reverse Wood Chops (2 sets each side) *Chop ball into wall *Low to high pattern-cue knee to opposite shoulder  *Move from core *Hinge from hip- keep back flat

6.     SB (Sandbag) Bent Over Rows/Modified Squat Thrust *25-45 lbs *2B’s *Stay down the whole time in hinge position with flat back- Row–> Plank–> Row–>Plank *Keep chest up and core tight *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbows in *Hinge from hip *Be careful with speed on this movement- need to keep flat back

ARM (30s x 4  Sets):

*Cut cardio on 4^th set as needed

1)    Coach Picks Cardio