Phase 1: Warm-Up: Perform 3 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: Floor Stretches (5 min) *Work on forearm/wrist mobility
Phase 3: *Review WOD during Phase 2 & 3 as needed and assign groups.
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 6 sets
Alternate the following 8 exercises two at a time for 50s each for 3 rounds and then go to next station (approx.. 30s transition). Perform the speed ladder exercises as a group (can also use rings if not enough ladders). See the order below. Put the ladders in the middle of the room.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Station 1:
1. Rip Trainer Standing Horizontal Trunk Rotations (25s each side) *Back hand palm up, front hand palm down *Weight shift back leg to front leg with movement *Lock Shoulders Back & Down *Pivot back foot *Move from core *3B’s
2. Group Cardio- Speed Ladder *Relax heels
Station 2:
1. MB Seated Figure 8’s Sitting on Discs *Bring MB under & over legs in 8 pattern *Sit tall *2 B’s *Lock Shoulders Back & Down *With back fatigue grab knees to chest in seated position and repeat 8 when ready *Modify by not using the disc
2. Group Cardio- Speed Ladder
Station 3:
1. TRX Hip Drop (25 s each side) *Lock Shoulders Back & Down * Squeeze shoulder blades *Keep 3B’s
2. Group Cardio – Speed Ladder
Station 4:
1. MB Supine Wall Sit Up Toss *Throw ball into wall from chest or overhead *Keep tension on abs- avoid going too high *2 B’s *Dig heels *Wide feet
2. Group Cardio – Speed Ladder
Station 5:
1. Glider Roll-Out * Drive hands into ground > Move from hips forward and reach as far as possible *Lock *Shoulders Back & Down *3B’s
2. Group Cardio- Speed Ladder
Station 6
1. Swiss Ball Lower Abdominal Curl Up *Hold onto something overhead (Ropeflex Anchors) to anchor and curl pelvis *Elbows to Ears *Sit up to create tension in abs *Tuck chin *Tongue on roof of mouth *Support lower back with ball- move farther back to isolate core
2. Cardio- Speed Ladder
Ladder/Ring Drills (At halfway point lead in with different foot):
*Relax heels
Sets 1-3 as a group: Run Through –Hit each square (Fwd)
Sets 4-6 as a group: Icky Shuffle *In-In-Outà Repeat
Sets 7-9 as a group: Lateral Shuffle- 2 feet in each square
Sets 10-12 as a group: Carioca
Sets 13-15 as a group: Hop Scotch with 1 Foot In *Alt. feet
Sets 16-18 as a group: Lateral Hops *Move forward, hopping laterally over ladder with one foot (25s each foot)
*Do additional cardio if time
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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