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. Emphasize slow, deep, rhythmic breaths during and after workouts. Do 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.
Phase 2: Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc 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. Plank with Alt. Hip Ext. (hold 2s each) *3B’s *Feel stretch in hip flexors at the top
2. Supine One Leg Bridge (RT Leg) *3B’s *Keep hips level *Feet under knees *Spread toes *Feet & Knees together
3. Supine One Leg Bridge (LT Leg) *3B’s *Keep hips level *Feet under knees *Spread toes *Feet & Knees together
Phase 4: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 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: 30s work time, 15s rest for 8 sets
WOD: Perform the following 8 Obstacles for 30s each in a circuit with 15s rest in between. Rest 30s after each round.
1. Monkey Bars – Transverse Across Thick Part of Bar or 30s Hang *Bring high step so campers can reach *Modify with Hang or Rock Wall Transverse *For those with shoulder injuries perform Rip Trainer Rows
2. Sprinter Walking Lunges: 30s *Slight forward lean- opp. arm & leg *Push foot into ground *3B’s
3. TRX Muscle Up (30s): Row–> Triceps Extension *Start position is at the end of triceps ext. like a dip *Shoulders back & down *End with squeeze of triceps and hold for 1-2 s *Staggered stance-use legs to help upper body *Must be explosive! Video: https://www.youtube.com/watch?v=EqhH4fbrKYM
4. Glider Bear Crawl: 30s *Gliders on Feet and Hands- Crawl/glide with hands and feet *Opp. arm & leg *3B’s
5. KB/DB Farmers Walk *Shoulders back & down *3B’s *Big step- heelà toe push off *Fast walk *Leave a lane open to walk *Challenge with heavy loads
6. MB Wall Ball: 30s *Get low with squat and hit target *Hinge from hips *2B’s
7. Rope Climb: 30s *Stay in Bridge for those modifying or go all the way up *Legs extended is harder *Shoulders back & down *3B’s *Modify with Ropeflex
8. Bosu Squat Hold: 30s *Hinge from hips *2B’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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