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 of WOD Below
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. Organize the groups during the warm-up. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 20s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Perform the following exercises for 40s in a circuit (one after the other). Rest 20s between each exercise. Perform 4 rounds. Keep core engaged! *After each round perform 2 minutes of cardio.
- Crab Reach: See video here @ 2:17: http://www.youtube.com/watch?v=FKuKpDVQ-lY *Start in Crab Position >Bridge up & Reach Left Arm Up and Back > Switch * Extend spine*Turn hands to sides to reduce stress to hands/wrists *Modify with supine basic bridge
- SB Reverse Wood Chops with Pivot (20s each side) *Low to high diagonal *Start pivot from ankle > knee > hip > core > arms *Keep pivot foot on ground and use it for force development *Shoulders back & down *Extend arms to make harder *Grab material of SB to work on grip strength *Use MB to modify *Challenge with heavy load
- One Leg Bridge with Foot on Foam Roll (20s each side) *Drive foot into roll *Keep hips level *3B’s *Feet together *Feet under knees
- Side Kick Through: See video here @ 4:20: http://www.youtube.com/watch?v=FKuKpDVQ-lY *Start in Quadruped Position (Stationary Beast) > Perform switch to One Arm Crab à Alt. Sides
- Battle Ropes- Alternating Egg Beaters & Snakes (20s each) *Hinge from hip *Shoulders back & down- lift collar bones 1”
- Swiss Ball Crunch *3B’s *Tongue on roof of mouth *Look down *Move back to make harder
- Side Plank with Leg Raise (20s each side) *Shoulders back & down *Squeeze shoulder blades
*After each round perform 2 minutes of cardio.
Circle Time-Cool Down Stretches: 5 min
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Preview YouTube video Diaphragmatic Breathing Part 1
Preview YouTube video 4 Animal Flow Exercises for Summer with Mike Fitch
