4 Phase Warm-Up:
Phase 1: Supine Double Knee to Chest Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in supine double knee to chest position. Initiate breathing with belly (feel it press into thighs)–>rib cage and then chest, instead of initiating with chest. 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). 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 relax they should feel their knees going closer to the chest.
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 sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Beast Walk Forwards & Back *Knees 1″ off ground *Push hands into ground *Engage lats by corkscrewing elbows *Shoulders back & down *3 B’s *Opp. Arm & Leg *Educate here about core stability
2. Supine Side Oblique Crunches (right side) *Lying supine, rotate knees to right and crunch straight up *2B’s *Keep chin tucked and tongue on roof of mouth *Fingers to eyebrows
3. Supine Side Oblique Crunches (left side) *Lying supine, rotate knees to left and crunch straight up *2B’s *Keep chin tucked and tongue on roof of mouth *Fingers to eyebrows
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
1. Sandbag/MB Front Loaded Mat/Box/Bleacher Squats *Hinge from hips *2B’s *Shoulders back & down- squeeze shoulder blades *Down slow -> Explode up *Feel feet connected to ground, especially outer foot and little toes to prevent pronation *Barely touch Mat/Box/Bleacher with butt
2. 5 Yard Lateral Shuffle Drill with Ball Pass (tennis ball, MB) *Stay low and be in control of body as ankle injury can result easily with those that try to go beyond their means *Keep feet from crossing *Try to touch as many cones as possible in 20s *Partners face each other
3. Dive Bomber Push-Up *Elbows In *3B’s *Lock *Shoulders back & down http://www.youtube.com/watch?v=66-v0AaANHk *Similar to a cobra and downward dog combo
4. Pull-ups *Shoulders back & down *3B’s *Modify with inverted rows for those with shoulder issues
5. Battle Ropes- One Arm Wave with One Leg Squat *Opp. arm & opp. leg *Keep continuous wave while squatting *Get as low as possible with squat *Two people can share one rope *Shoulders back & down *2B’s Hinge from hip *Extend arms *Spread toes
6. Monster Walk with Ankle Bands *Stay low in squat and walk forward (1 & 11 o’clock) and backwards (5 & 7 o’clock) *2B’s *Shoulders back & down
BONUS: Coach leads Tabata 6-8 x20s x10s *Perform a variety of movements
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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