4 Phase Warm-Up:
Phase 1: Quadruped Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while on all 4’s: Hands under shoulders and knees under hips, corkscrew elbows, shoulders back & down. Initiate breathing with belly (let it fall)–>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 (3s inhale (belly falls)–> 2 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.
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.
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. Stationary Beast & Crab Switch *See video but do stationary instead of walking: http://www.youtube.com/watch?v=qJgeGT3G5EE *Coach them to go into Beast or Crab and to go slow *For Beast, Knee’s 1 inch off ground, press hands into ground *For Crab, make an M & squeeze shoulder blades, keep butt low *Alternate or switch from Beast–>Crab for 30s *Have them go clockwise for 15s and then switch to counter-clockwise for 15s. Say Beast or Crab. Do wrist mobility work in warm-up & in review
2. Supine One Leg Bridges (RT Leg) *Start with feet together and knees together *Extend one leg out *Keep hips level *3B’s
3. Supine One Leg Bridges (LT Leg) *Start with feet together and knees together *Extend one leg out *Keep hips level *3B’s
Phase 4: Primal Movements: Review the WOD below for 5-10 reps in Phase 3 and 4 as needed *Goal is blood flow, not max efforts
After review boot campers find a partner or small group to work with and immediately transition to WOD. They can get water at any time on their own.
Monday Fitness Challenge
There are five rounds of 6 movements below. The reps in each round ascend and descend. There will be 5-6 minutes each round to complete desired reps in each round. Notice the first/second rounds are 5 minutes and the rest are 6 minutes. Rest one minute after each round. If campers finish early, encourage recovery (water, foam roll). This will allow more energy for each round. Modify reps as needed. If everyone finishes early, reduce interval time.
First Round (5 minutes)
1. 10 Bear Crawls (10 each side) *Corkscrew elbows *Keep hands under shoulders *Walk with hands and feet with Opp arm & leg *Butt in air *Legs straight *Shoulders back & down *Modify with baby crawl- knees on ground *3B’s
2. 10 Weighted Split Squats (10 Each Side) *Take a big step to avoid front knee going over ankle *Knee tracking *3B’s- keep tuck *Hold load anyway desired *Modify with prisoner split squats
3. 10 TRX Rows *Challenge yourself for 10 reps- get as low as tolerated for 10 good reps *3B’s *Relax shoulders
4. 10 Weighted Step-Ups (10 each side) *Keep weight on front leg/foot that is on step-barely touch back foot, only toes *3B’s *Hold load anyway desired *Shoulders back & down *Raise step height or load to increase intensity
5. 10 SB Burpees (hit chest to ground) *Hold outside handles for Sandbag (SB) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self *Modify SB Standing Push Press or Down-Ups (get up and down from ground using one leg at a time and if needed hold onto something)
6. 50 Squat Jacks *Start with feet together > hinge from hips > lower hips to ground with flat back > arms to sides > perform jumping jack & repeat. *Relax heels *Walk/jog for 2 min to modify
Second Round (5 minutes)
1. 15 Bear Crawls (15 each side) *Corkscrew elbows *Keep hands under shoulders *Walk with hands and feet with Opp arm & leg *Butt in air *Legs straight *Shoulders back & down *Modify with baby crawl- knees on ground *3B’s
2. 15 Weighted Split Squats (15 Each Side) *Take a big step to avoid front knee going over ankle *Knee tracking *3B’s- keep tuck *Hold load anyway desired *Modify with prisoner split squats
3. 15 TRX Rows *Challenge yourself for 15 reps- get as low as tolerated for 15 good reps *3B’s *Relax shoulders
4. 15 Weighted Step-Ups (15 each side) *Keep weight on front leg/foot that is on step-barely touch back foot, only toes *3B’s *Hold load anyway desired *Shoulders back & down *Raise step height or load to increase intensity
5. 15 SB Burpees (hit chest to ground) *Hold outside handles for Sandbag (SB) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self *Modify SB Standing Push Press or Down-Ups (get up and down from ground using one leg at a time and if needed hold onto something)
6. 50 Squat Jacks *Start with feet together > hinge from hips > lower hips to ground with flat back > arms to sides > perform jumping jack & repeat. *Relax heels *Walk/jog for 2 min to modify
Third Round (6 minutes)
1. 20 Bear Crawls (20 each side) *Corkscrew elbows *Keep hands under shoulders *Walk with hands and feet with Opp arm & leg *Butt in air *Legs straight *Shoulders back & down *Modify with baby crawl- knees on ground *3B’s
2. 20 Weighted Split Squats (20 Each Side) *Take a big step to avoid front knee going over ankle *Knee tracking *3B’s- keep tuck *Hold load anyway desired *Modify with prisoner split squats
3. 20 TRX Rows *Challenge yourself for 20 reps- get as low as tolerated for 10 good reps *3B’s *Relax shoulders
4. 20 Weighted Step-Ups (20 each side) *Keep weight on front leg/foot that is on step-barely touch back foot, only toes *3B’s *Hold load anyway desired *Shoulders back & down *Raise step height or load to increase intensity
5. 20 SB Burpees (hit chest to ground) *Hold outside handles for Sandbag (SB) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self *Modify SB Standing Push Press or Down-Ups (get up and down from ground using one leg at a time and if needed hold onto something)
6. 50 Squat Jacks *Start with feet together > hinge from hips > lower hips to ground with flat back > arms to sides > perform jumping jack & repeat. *Relax heels *Walk/jog for 2 min to modify
Fourth Round (6 minutes)
1. 15 Bear Crawls (15 each side) *Corkscrew elbows *Keep hands under shoulders *Walk with hands and feet with Opp arm & leg *Butt in air *Legs straight *Shoulders back & down *Modify with baby crawl- knees on ground *3B’s
2. 15 Weighted Split Squats (15 Each Side) *Take a big step to avoid front knee going over ankle *Knee tracking *3B’s- keep tuck *Hold load anyway desired *Modify with prisoner split squats
3. 15 TRX Rows *Challenge yourself for 15 reps- get as low as tolerated for 15 good reps *3B’s *Relax shoulders
4. 15 Weighted Step-Ups (15 each side) *Keep weight on front leg/foot that is on step-barely touch back foot, only toes *3B’s *Hold load anyway desired *Shoulders back & down *Raise step height or load to increase intensity
5. 15 SB Burpees (hit chest to ground) *Hold outside handles for Sandbag (SB) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self *Modify SB Standing Push Press or Down-Ups (get up and down from ground using one leg at a time and if needed hold onto something)
6. 50 Squat Jacks *Start with feet together > hinge from hips > lower hips to ground with flat back > arms to sides > perform jumping jack & repeat. *Relax heels *Walk/jog for 2 min to modify
Fifth Round (6 minutes)
1. 10 Bear Crawls (10 each side) *Corkscrew elbows *Keep hands under shoulders *Walk with hands and feet with Opp arm & leg *Butt in air *Legs straight *Shoulders back & down *Modify with baby crawl- knees on ground *3B’s
2. 10 Weighted Split Squats (10 Each Side) *Take a big step to avoid front knee going over ankle *Knee tracking *3B’s- keep tuck *Hold load anyway desired *Modify with prisoner split squats
3. 10 TRX Rows *Challenge yourself for 10 reps- get as low as tolerated for 10 good reps *3B’s *Relax shoulders
4. 10 Weighted Step-Ups (10 each side) *Keep weight on front leg/foot that is on step-barely touch back foot, only toes *3B’s *Hold load anyway desired *Shoulders back & down *Raise step height or load to increase intensity
5. 10 SB Burpees (hit chest to ground) *Hold outside handles for Sandbag (SB) *Elbows in *Keep core engaged and avoid sway back. *The key of burpees is to pace one-self *Modify SB Standing Push Press or Down-Ups (get up and down from ground using one leg at a time and if needed hold onto something)
6. 50 Squat Jacks *Start with feet together > hinge from hips > lower hips to ground with flat back > arms to sides > perform jumping jack & repeat. *Relax heels *Walk/jog for 2 min to modify
*****Totals For Monday Fitness Challenge!*****
740 Total Reps
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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