4 Phase Warm-Up:
Phase 1: Kneeling Squat Rock Position Breathing/Drawing In Maneuver (2 Min) *For those who can’t into this position perform child’s pose
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.
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, 6 total sets for Phase 2
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. Plank with Hip AB/AD (30s) *Alt. hip ab/ad *3B’s *Educate here about core stability *Shoulders back & down-elevate collar bones
2. Quadruped with 1 Arm Rotation (30s RT) *On all 4’s–>Extend RT arm at approx. a 45 degree angle as far as possible, rotating core also–> look at hand attempting to get as much neck rotation as tolerated, all while extending LT leg (hold 3s) –> repeat for 30s *3B’s *Shoulders back & down-elevate collar bones *Corkscrew elbows
3. Quadruped with 1 Arm Rotation (30s LT) *On all 4’s–>Extend LT arm at approx. a 45 degree angle as far as possible and look at hand attempting to get as much rotation as toleratd, while extending RT leg (hold 3s) –> repeat for 30s *3B’s *Shoulders back & down-elevate collar bones *Corkscrew elbows
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 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.
*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 8 sets total, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises
1. SB/Plate/KB Front Loaded Squat *Feet shoulder width *Toes out slightly *Lock shoulders back & down – Squeeze *Hinge from hip *2B’s *Studio: Perform Goblet Squat in Monkey Bar Room *Elbows in
2. Forward-Backwards Slalom to Sprint (switch direction each rep) *Perform 3 cones slalom-sprint to 4th cone 5-10 yards away) *A forward-backwards slalom is a lateral movement *The boot camper faces the cones and weaves through the cones using lateral movements, small adjustment steps, moving forwards slightly to 3rd cone *Stay low and be quick *Studio: Just do slalom for space
3. Side Lunges with Touch (3-4 sets each side) *Sit as low as possible with lead leg *Trail leg is straight *Knee in line with second toe *2 B’s *Move from center of gravity *Hinge from hip *Keep eyes straight ahead to keep flat back *Add MB/SB to increase intensity
4. Battle Rope Double Wave with Squats *2B’s *Hinge from hips *Continue performing double wave while squatting
5. TRX Chest Press *Elbows in *Lock shoulders back & down *3B’s
6. MB Underhand Explosive Toss *Start MB at chest with extended armà Hinge from hipàUnderhand tossàrepeat *Triple extension of ankle, knees and hips *Explode feet into ground *Preferably throw ball into wall *Can also do with a partner if no wall Squeeze *2B’s
7. Band/Rip Rows with Back Lunges *With each back lunge perform a row *Squeeze shoulders at end rom *Lock shoulders back & down *3B’s *Studio: Use Rip Trainers
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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