Boot Camp San Carlos Fitness Training 5/29/15: Endurance Friday

Boot Camp San Carlos Fitness Training 5/29/15: Endurance Friday

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: Squat Rock Position Breathing/Drawing In Maneuver (2 Min)

Perform 2 minutes of diaphragmatic breathing and abdominal recruitment while in squat rock: Initiate breathing with belly (let it fall into thighs) –>rib cage and then chest, instead of initiating with chest as you rock back & forth from heels to toes. 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 heels going closer to the ground.

*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 sets for Phase 2

Phase 2: Core (Alternate the following movements for 60s each with a 5s transition for 2 Sets

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1. Elbow Plank *Educate about core here (how this position is important for all movements)  *Shoulders back and down *3B’s
2. Crab–>Bear Switch (30s clockwise & counter-clockwise) *Have campers switch from Bear to Crab on your call *Create “M” for crab- butt barely off ground *Knees barely off ground for bear * *Lock shoulders back & down *2B’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.

Perform the following 7 Exercises for 60s each. Perform exercises in a circuit. You will have 15s to get to next exercise. Perform as many rounds as possible. Jog/sprint to each station. Put all the MB’s/SB’s in the center of the room so they can grab. Make sure each camper has a partner or small group to motivate and assist each other.

1. Mat/Bench/Step Dynamic Step-Ups- 30s leading with each leg *Increase height of steps to make harder *Increase speed to also increase intensity *Lock shoulders back & down *3B’s *Studio: Use Reebok step for lower options
2. Sandbag (SB) Burpees (Get down on belly) *Keep core tight *Lock shoulders back & down *Elbows In *Press SB overhead *Modify with MB or regular burpee *3B’s
3. Plate/MB/DB/KB Single Leg Deadlift with Lateral Glide- 30s each side *Left foot is on top of glider–>Glide foot to left as you hinge from hip and keep RT leg straight (make sure head/core stay in line with RT Leg to avoid spilts)–>Repeat for 30s and switch *Keep back flat *Squeeze butt & shoulder blades and hold for 2s at top of motion *2B’s *Studio: Perform in front of mirror with KB
4. Sandbag/MB/KB Jog/Sprint/Fast Walk *Keep core tight *Studio: Keep a lane open for this.
5. Reverse Grip Pull-ups or Reverse Grip TRX Rows *With fatigue rest for 10-30s and repeat *Lock shoulders back & down *3B’s
6. MB Wall Squat Shoulder Put: 30s each side *Side facing the wall, holding a MB above shoulder, weight shift towards back leg > hinge from hip and squat >weight shift towards front leg, rotate from core and pivot, using the whole body to “put” or huck the ball as high and far as possible > repeat for 30s on each side. If at the Studio, hit one of the targets if possible *Avoid bringing ball lower than shoulder  *Easier on back to stay close to wall or let ball drop and lift with good mechanics *Lock shoulders back & down  *Relax shoulders *2B’s
7. 4 Square Leg Hops- 30s each leg *Stand on RT leg and hop clockwise to each quadrant of a square. *You can use the rings and put them in a square or use a line on the ground. After 30s stand on LT leg and hop counterclockwise. Perform with both legs as needed or do a pattern without jumping.

Circle Time-Cool Down Stretches: 5 min

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Your friend & coach,

Brien