Boot Camp Burlingame Personal Training 6/15/15: 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: Breathing Squats
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while performing breathing squats: Start by standing with feet shoulder width and everted. Initiate breathing with belly (let it fall) > rib cage and then chest, instead of initiating with chest > hinge from hips and lower hips to ground while exhaling > inhale as you stand upright repeat *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) * As they continue to breathe, squat and relax, they should feel their hips lowering, heels going closer to the ground and hips opening.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Supine Lower Abdominal Corkscrew (Rotate legs independently for 15s and out for 15s) *Lower legs to increase intensity *Raise upper body to increase intensity *3 B’s *Look at abdomen *Tongue on roof *Hands under tailbone
2. Crab Reach: http://www.youtube.com/watch?v=FKuKpDVQ-lY (2:08) *Alt. Sides *Start in M position with butt 1 inch off ground –>extend hip and reach–> alt *Lock shoulders back & down *3B’s
3. Seated Core Hold *Sit tall on sit bones- avoid rounded posture and sitting on glutes *Feet barely off ground *Bring arms overhead to make harder *Grab knees to make easier *2 B’s *Shoulders back & down- squeeze shoulder blades
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.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif
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. SB Clean & Press *Start with bag on ground in bent knee, deadlift position *Hinge from hip- flat back *Use outer handles for smaller bags *When performing clean it needs to be a fast movement *Keep core tight http://www.youtube.com/watch?v=PYb6f4zRRGM *For press use fists for bigger bags, outer handles for smaller bags *Shoulders back & down *Be careful when bringing bag down-use whole body to bring bag to ground in controlled manner *For new people teach high pull only (squat with upright row) so they learn that the lower body is the key to the movement *Modify as needed with high pull or clean only
2. Deck Squats *Start with feet together & arms overheadàroll back but avoid going to neck – the key is to generate momentum to go forward and stand up *Modify with an elevated surface or squats *Use mats to assist
3. DB/KB/Plate One Arm Bent Over Row (2 sets each arm) *2B’s *Keep elbows in *Flat back *Squeeze shoulder blades and hold 2s *Studio: Monkey Bar Room
4. Battle Ropes: Backwards Lunges with 1 Arm Single Wave (2 sets each side) *Opp. arm and leg- 2 people can share 1 rope *Hinge from hip *Shoulders back & down
5. Glider Pike – Push-Ups *Feet on Gliders *Shoulders Back & Down *3B’s *Modify with pike or jackknife without pushup or just plank
6. Wall Squat Hold with Leg Ext. *Start with feet together and squat to 90 degrees– attempt to extend one knee for 3 s *Bring arms into scarecrow against wall to get stretch in chest and engage posterior shoulders *Shoulders back & down *3B’s – Imprint spine into wall
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Fast Feet with In & Out Movement on Coach’s Cue *Keep feet low-heels the height of a credit card *Bring feet in & out wide as you jog fast based upon coach’s call *2B’s
2) Lateral Hops with Opp. Elbow to Knee *Perform fast *Slight forward lean*2B’s
3) High Knee Skips *Land on ball of foot and drive up into skip *Bend forward from hip *3B’s *Add high knee cross-over skip for those that can
4) Lateral Jumps *Visualize jumping both feet side to side over a line *Quick feet *Stay Tight *Toes up *3B’s
5) Insanity Power Squats *Start with feet togetherà jump feet to out to side so feet are wide and lower into squatà come upàrepeat *2B’s
6) Mirror Drill- Led by Coach *Make it fun
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
