4 Phase Warm-Up:
Phase 1: Kneeling Groin Rock Position Breathing/Drawing In Maneuver (60-120s)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in kneeling groin rock (remember to extend arms, widen knees and rock forward & back from hips): Initiate breathing with belly (let it fall) and rock forwards–>rib cage and then chest, instead of initiating with chest as you rock back (key is to move from hips). 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 hips opening and lats loosening.
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, 6 total sets for Phases 2
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Plank (elbows)*Shoulders back & down *3B’s
2. Bear Crawl *Hands under shoulders, shoulders locked back & down, hips up in the air on tippy toes with legs straight *Alt. arm & leg *2B’s *Modify with baby crawl
3. Lateral Ape http://www.youtube.com/watch?v=6wJgH_Ckmbs (20s each direction) *Sit in full squat–>with straight arms reach and jump to side* 2B’s * Lock shoulders back & down *For those who lack mobility or motor skill or who just lack speed have them sit in a squat and work on opening hips- attempt to sit on heels and open right hip them left hip
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.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 6-8 sets, 30s transition time after all 6-8 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. Prone/Supine Get-Up Starts *Start on stomach and run 5 Yards *Jog back & repeat *Alt prone & supine position each rep *Goal is to stay low while you run forwards instead of getting up and then running. *Cue them to be careful of not falling- it tends to happen
2. One Leg Box/Mat Squats (4 Sets with Each Leg) *Hinge from hips *Perform as many reps as possible as low as possible *Watch for forward bend from torso
3. Long Jump Burpee *Add a Burpee at the end for those that can *Start with arms overhead–>hinge from hips and with straight arms bring arms down to hips–> explode into ground with ankles, knees and hips–>jump–>burpee–>repeat *2B’s *Watch for forward bend from torso *Just squat for those that need to modify
4. TRX Rows & TRX Chest Press (4 Sets Each-alternate) *Shoulders back & down *Elbows in
5. MB Shoulder Side Lunge (4 Sets Each Side) *MB on shoulder of side lunging side *Get low with hips *Shoulders back & down *Hinging from hips *2B’s
6. Glider Cross Over Mtn. Climbers *Shoulders back & down *Alt. sides *Bring knee to opp. elbow *Elbows in-Corkscrew elbows *3B’s *Modify on elbows with Hip Ab/Ad
Finish with high intensity interval as a group (4-8x for 20s) *Park/Central- Finish with military group sprints. Make a TIGHT, single file line with all campers. The last camper in line sprints to the front of the line. Slow the group down as needed for slower campers. Perform for 3-4 min.
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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