Similar workout: https://brienshamp.com/2013/08/30/personal-trainer-san-carlos-boot-camp-82813-use-it-and-lose-it-tabata-workout/
4 Phase Warm-Up:
Phase 1: Quadruped Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while on all 4’s: Hands under shoulders and knees under hips, corkscrew elbows, shoulders back & down. Initiate breathing with belly (let it fall)–>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 (3s inhale (belly falls)–> 2 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.
Phase 2: Foundation Mobility Training (5 Min) *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) à 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.
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
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Beast Position with Hip Ext. *Keep bear position and extend hip (2s hold) *Knees 1″ off ground *Push into ground to extend upper back *3B’s *Shoulders back & down *Corkscrew elbows
2. Crab Reach http://www.youtube.com/watch?v=FKuKpDVQ-lY (2:17) *Alternate Arms *Start in M position with butt 1 inch off ground –>extend hip and reach–> alt* Lock shoulders back & down *3B’s *Modify with bridge
3. Prone Hip Extension > Abduction *Lift legs off ground, abduct and repeat *Toes to nose
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 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 6-8 sets, 30s transition time after all 8 sets are complete
TABATA: Perform each exercise for 20s with 10 s rest for 6-8 sets total, complete 1 exercise for 6-8 sets and move to the next one. Approx. 30s rest in between exercises
1. SB/DB/KB/Plate 2 Arm Handle Squat (AKA Jefferson Squat) *Weight hangs below groin with straight arms *Hinge from hip *Down slow and hold for 2s and squeeze butt at top for 2s *Squeeze shoulder blades *Stand on bench/mat or 2 mats to increase ROM as needed *2B’s *Studio: Monkey Bar Room with KB
2. 4 cone Liners with MB Pickup (AKA Suicides) *There should be two MB’s at each cone and 3 at start if there are two people per line *Stay low *Make sure hips are back and chest is up, back should be flat
3. Sprinter Backwards Lunge with Knee Drive (3-4 sets each side) *Opp arm & leg *Finish with knee drive and hold leg at top if possible *Bend forward with back flat. http://www.youtube.com/watch?v=Jr-
4. MB Wall or Partner Reverse Wood Chops with Pivot (3-4 sets each side) *Weight Shift–> Rotate–>Pivot *Bring ball from knee to opp. shoulder with arms straight- explode
5. TRX Row or Equalizer Row *Shoulders back & down *End with squeeze of shoulder blades *Get Low
6. Battle Ropes: Alt. Wave with Laddering *Shoulders back & down-Lock *2B’s *Hinge from hip
7. Burpee with 1 Leg Push-Up & Lateral Jump (3-4 sets each side): *Hit chest to ground *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *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
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