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 and assign campers stations for the WOD below. After Phase 3 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, 15 rest, 4 sets, 30s transition
Alternate the following core- cardio exercises two at a time for 40s each with 15s transition for 4 rounds. After completing first 2 movements for 4 rounds move to next two, etc.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Cardio- X Bike (Studio) or Dynamic Step-Ups with Small Step (20s each side) *For Bike -Need to adjust seats quick- make sure they know their setting *slight bend in knee *Stand as tolerated- increase gear when standing
- Core- Bosu Oblique Crunches *Move from mid-section *Look at abdomen *3B’s *Tongue on roof of mouth
- Cardio- Whacky Jacks: https://www.youtube.com/watch?v=kJXtXg4Zj6I *Straight legs *3B’s
- Core- Supine Corkscrew with Swiss Ball *Place Swiss Ball between legs and rotate right to left *Lower legs to increase intensity *3B’s – Keep tuck *Hands under tailbone
- Cardio- Use Lines on Ground- Fwd-Fwd-Back- Back *Relax heels (20s leading with each foot)
- Core- TRX Pendulum *3B’s- collar bones up 1 inch *Keep hips up
- Cardio- Jump Rope *Relax heels *If not enough room, choose another cardio
- Core- MB Side Facing Wall Rotations (20s each side) *Look at wall the entire time *Move from mid-section
- Cardio- Ropeflex Standing Pull & Rotate with Rope: https://www.youtube.com/watch?v=4_z84Nms6zU *Pull fast *Feel feet connected to ground *Shoulders back & down *2B’s
- Core- DB/KB/Plate Standing Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo *Challenging Weight (at least 25 pounds) (20s each side) *Hold weight on 1 side- focus on engaging obliques on opp. side *Contract > Stretch > repeat
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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Attachments area
Preview YouTube video Diaphragmatic Breathing Part 1
Preview YouTube video RIP Wacky JacksPreview YouTube video Ropeflex: Pull and Rotate Demonstration with Brien ShampPreview YouTube video Dumbbell Side Bend – Core / Abs – Bodybuilding.com
