Past similar video: https://brienshamp.com/2013/08/20/belmont-personal-trainer-boot-camp-81913-spartan-challenge/
4 Phase Warm-Up:
Phase 1: Child’s Pose (1 min) > Kneeling Groin Rock Position Breathing/Drawing In Maneuver (1 min)
Perform 2 minutes of diaphragmatic breathing while in child’s pose for 1 min followed by kneeling groin rock for 1 min. 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 (feel belly go in towards spine). The purpose of this is to educate about the inhalation and to prepare the core 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.
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
- Side Lying Groin (RT Leg) *3B’s *Top leg crosses over and bottom leg goes up & down (hip adduction) *Educate about core stability here
- Side Lying Groin (LT Leg) *3B’s
- Plank – Side Plank Combo: Plank > Side Plank Plank RT > Side Plank LT > Repeat *3B’s *Turn elbow the direction of the side plank and then side plank
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After review boot campers immediately transition to WOD. They can get water at any time on their own.
Perform the following workout for 30-35 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. There are no cones or stations to set up. Everyone will start either walking/jogging/sprinting or whatever cardio they choose for 30s and then complete a strength exercise on your call for 30s and then back to the cardio 30s. Coach can do the workout with campers, but still focus on mechanics of campers. *Studio- You can have campers run back & forth across carpet. If too many people, do cardio stationary. Within the 30-35 min get in 4 rounds of the following:
1) Cardio: 30s
2) Hindu Push-Ups: 30s (Start is the same as dive bomber but end of the movement goes straight back like a downward dog *Lock shoulders down & back *Turn elbows in *3B’s
3) Cardio: 30s
4) Frog Squats: 30s *Modify with squat and finish on toes *Hinge from hips *2B’s
5) Cardio: 30s
6) Partner Pull-Ups: 30s *Partners grab each other’s forearms *Standing partner stands upright above chest of supine partner and needs to stay tight *Supine partner has feet under knees and uses legs to assist with pull-up as needed *Lock shoulders down & back **Here is another model: http://www.youtube.com/watch?v=e_yByhhJ0qE *Modify with pull-ups, equalizer row, trx row
7) Cardio: 30s
8) Prisoner Walking Lunges: 30s *3 B’s *Bigger the step + easier on the knees *Squeeze shoulder blades
9) Cardio: 30s
10) Beast (Fwd & Back: 30s *Knees no more than 1 inch off ground *Hands under shoulders *Knees under hips *Move opp. arm & leg *2 B’s *Lock shoulders back & down
11) Cardio: 30s
12) Lateral Ape: 30s Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs (15s each side) *Sit in full squat–>reach with straight arms and jump to side* 2B’s * Lock shoulders back & down
13) Cardio: 30s
14) Burpees: 30s
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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