4 Phase Warm-Up:
Phase 1: Supine Position Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5 s hold–> 5 s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.
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: 45s work time, 10s rest for 4 sets
Phase 3: Core (Alternate the following movements for 45s in a circuit with a 10s 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. Shoulder Tap Plank Hold *Plank position with wide feet as needed >> Right Hand Taps Left Shoulder >> Left Hand Taps Right Shoulder >> Repeat *3B’s *Shoulders back & down *Legs engaged- avoid bent knees
2. Supine Backwards Roll *Emphasize movement from core *Arms straight and to sides of body *Start sitting on sit bones with lengthened spine > >Roll backwards to shoulders >> Roll back to sitting fast with feet on ground >> Repeat *3B’s *Feet together *Educate about deck squat below *Back slow, up fast
Phase 4: *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.
Complete the following 7 exercises in a circuit for 4 rounds (perform one movement after the other). We will do a descending pyramid with each round. 15s transition time between each movement- move to each station quickly. 30-60s transition after each round is complete.
Round #1: 50s each exercise
Round #2: 40s each exercise
Round #3: 30s each exercise
Round #4: 20s each exercise
1. SB Front Loaded Step-Ups (switch sides at half way) *Keep majority of weight on the foot that is on the step and barely touch foot to ground on other leg – heel doesn’t touch *Raise height of step to make harder as tolerated *2B’s *Slight forward lean
2. Deck Squat- Burpee (chest hits the ground) *Modification – raise up surface with a mat *Start and end with arms overhead *Perform deck squat and then burpee *2B’s *Studio- place steps/big mats to be used by those that need it *Stay tight *3B’s *Shoulders back & down *Avoid rolling on neck *Educate about modifications *The goal is to make it look effortless
3. DB Renegade Row (switch sides at half way or alt. sides if you have two db’s) *Push-up position–> do a 1 arm row ) *Wide feet *Squeeze shoulder blades and hold for 2 s *3B’s *Shoulders back & down *Studio: Perform in Monkey Bar Room
4. Reverse Lunge with Straight Arm Reach (switch sides at half way) *Keep arms straight and get a good stretch up & back at the bottom of each lunge 3B’s-tuck *Shoulders back & down *Move from center of gravity (belly) *Keep hands up *Inhale –step Exhale- back
5. Hindu Push-Up *Start in downward dog on tippy toesàdive bomb into cobraàgo straight back into down dog *3B’s *Lock shoulders back & down *Corkscrew elbows *Modify with plank or push-up hold as needed *Avoid push-ups on knees
6. Prisoner Sumo Jump Squats *2B’s *Hinge from hips *Shoulders back & down-squeeze shoulder blades *Hands behind head *Wide feet *Toes out *Get low *Modify with Prisoner Squat
7. MB Reverse Wood Chops Kneel-Stand with Pivot (switch sides at half way) *Start kneeling, hinge from hip and pick up weight, stand, weight shift, pivot, bring weight to shoulder height > > repeat *Move from core *Arms straight to make harder *Shoulders back & down- relax shoulders *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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