Fit Body Boot Camp San Mateo Personal Training 1/4/16: 6 Station Rotation

Similar past workout: https://brienshamp.com/2013/06/29/san-carlos-fitness-trainer-62813-fat-buster-6-station-rotation/

4 Phase Warm-Up:

Phase 1:  Child’s Pose >  Squat Rock Position Breathing/Drawing In Maneuver (2 Min) *For those who can’t into squat rock position perform child’s pose throughout. Initiate breathing with belly (let it fall into thighs) > rib cage and then chest, instead of initiating with chest as you rock back & forth from heels to toes. 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. As they continue to breathe and rock they should feel their heels going closer to the ground. Emphasize slow, deep, rhythmic breaths during and after workouts. Do daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more.

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

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1. Supine Lower Abdominal Curl Up *Hands under tailbone *Keep heels close to butt *Control lowering of movement *Curl pelvis *3 B’s *Relax shoulders
2. Bridges with Arm Raise *Raise arms as hips go up *Bring shoulder blades off the ground *Toes up -on heels *Feet under knees *Knees together *Educate about Glider/Ball Leg Curl in WOD *3B’s
3. Push-Up Hold with Spiderman *Bring knee to elbow *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s *Educate about #2 in WOD *Modify with plank

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 4 boot campers immediately transition to WOD. They can get water at any time on their own

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM

PM (30s x 3  Sets):

1. SB/MB Bear Hug Squat *Hinge from hip *Squeeze shoulder blades *Get low *2B’s *Challenge with heavy SB/MB
2. Spiderman Glider Push-Ups *Glide knee to elbow and lower into push-up *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s
3. Backwards Lunges with Arm Raise *3B’s *Keep tuck *Keep arms straight *Increase intensity with MB/SB
4. Reverse Grip Pull-Ups *3B’s *Perform a different position as needed given wrist mobility
5. Battle Ropes: Double Wave *Hinge from hips *2B’s
6. Swiss Ball/Glider Leg Curls *3B’s

ARM (30s x 3 Sets):

*Perform one movement after the other in a circuit

1. Lateral Monkey Jumps *Start in low squat with finger tips on the floor and arms hanging like a monkey–> jump laterally 2x to right and 2x to left *Shoulders back & down- Lock *Hinge from hip *2B’s
2. Cross Over Jumping Jacks *Heels barely off the ground *3B’s
3. Red Light- Green Light: High Knee Run *Land on ball of the foot with toes up *Drive arms back-arms help the legs go faster
4. Star Jacks *3B’s *Start with feet together and drop into squat > Straight arms and legs on jump > repeat. Modify as needed.
5. Irish Dancers  *Standing–> bring right foot to left hand and alternate with left foot to right hand- the hand and food should meet around mid- thigh. Do as fast as possible (like a jumping leg cradle).
6. High Knee Skip with Twist *Land on ball of the foot with toes up *3B’s *Move from core > Knee to opposite shoulder

Circle Time-Cool Down Stretches: 5 min

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