4 Phase Warm-Up:
Phase 1: Cat-Cow: Cat-Cow Position Breathing/Drawing In Maneuver (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in cat-cow. Initiate breathing with belly (let it fall) –>rib cage and then chest while performing cow, 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)–> 3 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging while performing cat. 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.*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Mountain Climbers *Knees barely of the ground *Shoulders back & down – Flat back *3B’s *Corkscrew elbows
- 1 Leg Bridge-RT Side (30s each side) *Bring hips up and down *3B’s
- 1 Leg Bridge-LT Side (30s each side) *Bring hips up and down *3B’s
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD. Assign campers stations for the WOD below. After Phase 5 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 8 sets are complete
TABATA: Perform each exercise for 20s with 10 s rest for 6-8 sets total, one after the other
- Prisoner Side Lunges (3-4 sets each side) *Sit as low as possible with lead hip *Hinge from hips *To increase intensity hold MB/SB *2B’s *Studio: Monkey Bar Room
- 3 Cone Triangle Reaction Drill (Lateral shuffle to each cone) *4 Sets Each *Partner Calls Cone 1, 2 or 3 or Down- other partner shuffles to cone and runs back to center *Stay Low *Partner calling does jumping jacks *Relax heels *Hands touch at top of movement with jacks
- Battle Ropes- 1 Arm Wave with 1 Leg Squat (3-4 sets each side) *Do your best to keep wave going while squatting *Use one hands *Hinge from hip *2B’s *Two people can use 1 rope
- TRX Push-Up (Feet in Straps) or Chest Press (Hands in Straps) *3B’s *Can also add tuck- Jackknife
- Agility Ladder: High Knee Run with Lateral Hop *Start in the first rung and perform 4 high knee runs (make sure toes are up and campers are landing on ball of foot)–> Then hop laterally right and left over the ladder (you can advance a rung or two)–>Repeat *Lead with a different foot each set
- One Leg Squat Thrust *4 Sets Each Side (No push up) *Make sure back doesn’t arch on squat thrust- 3B’s *Shoulders down & back *Modify with Step-Ups (3-4 sets each side)
- Seated Band Rows*APT Bands at Studio *Sit with a tall & lengthened spine, legs extended with slight knee bend > hinge forward from hips without moving legs > hinge backwards from hips and perform row *Squeeze shoulder blades at end range of motion for 2s *Shoulders down & back *2B’s
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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