3 Phase Warm-Up:
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 below during warm-up and assign campers stations for the WOD below. After warm-up boot campers immediately transition to WOD. They can get water at any time on their own
*Set Gym Boss or Interval App to: 40s work time, 20s rest, 3 sets *Be quick with warm-up
Alternate the following 7 core-cardio stations two at a time for 3 rounds. 40s intervals with 20s rest. It will take 15-20s to transition the TRX movements. Tell the group to keep their feet moving while they wait for the TRX.
- Glider Standing Nordic Track *Feet on Gliders *Move forward & back with opp. arm & leg *3B’s *Keep arms & legs straight
- Glider Plank Elbow Crawl *Keep legs straight *3B’s *Keep hips up and avoid rotation
- Ring-Icky Shuffle (20s leading with each foot) *In-In-Out Pattern *Relax heels
- Ring-Hop Scotch with One Foot Hop in Center (20s leading with each foot) *Straddle ring to start *Relax heels
- Dead bug on Foam Roll (20s each side): https://www.youtube.com/watch?v=MRf0oEk1JA0 *3B- keep imprint into foam roll *Goal is to not move foam roll *To make harder remove one hand and place on belly and feel muscles working
- Supine Lower Ab Heel Tap on Foam Roll *Start with legs at 90 degrees – Perform heel tap with 1 or 2 legs *Control down *Anchor something overhead as needed *3B’s – keep tuck *Support head and spine with roll
- Battle Ropes: Double Wave *2B’s *Hinge from hips *Shoulders Back & Down *Keep hands low to relax shoulders
- Battle Ropes: Reverse Fly’s *2B’s *Walk forward so arms can be fully extended *Hinge from hips *Shoulders Back & Down *Keep hands low to relax shoulders
- TRX JackKnife *3B’s *Shoulders Back & Down *Bend and extend knees – knees barely off ground
- TRX Leg Curls *3B’s *Bring hips up & down to make easier
- Swiss Ball MB Russian Twists *Hips up *3B’s *Rotate from core *Most important cue: Roll onto each shoulder
- Swiss Ball Oblique Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
- Tennis Ball Reaction Drill with Partner *Relax heels *Challenge each other
- Tennis Ball Reaction Drill with Partner *Relax heels *Challenge each other
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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