4 Phase Warm-Up:
Phase 1: Bent Over Breathing (60-120s)
Perform 1-2 minutes of diaphragmatic breathing, while at the same time educating clients about posture and hip hinge. See video > https://www.facebook.com/956988614357175/videos/979823535407016 Standing with knees slightly bent and teach clients how to externally rotate shoulders > hinge from hip *Make sure back is flat. 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 (belly falls) > 5 s hold > 5 s exhale. The purpose of this is to educate about the inhalation in the right order, which allows us to stabilize the core and prepare for the workout. As they continue to breathe they should feel the body relaxing.
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: 40s work time, 10s rest for 4 sets
Phase 3: Core (Alternate the following movements for 40s with a 10s 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
- Mountain Climbers *Knees barely off the ground *Keep 3 B’s (Engage belly, butt & bladder) *Lift collar bones 1” *Corkscrew *Educate here about core stability needed for WOD2. One Leg Bridge (20s each side) *Drive foot into ground *Keep hips level *3B’s *Feet and knees together *Feet under knees
Phase 4: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *Goal is blood flow, not max efforts
*Review WOD below during Phase 3&4 above. 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: 20s work time, 10s rest, 6-8 sets, 30s transition time after all 6-8 sets are complete
TABATA: Perform each exercise for 20s with 10 s rest for 6-8 sets total, one after the other
- Plate/KB/DB Goblet Squats *Holding weight in hands the height of the nose, elbows in *Hinge from hip and squat as much as possible, limiting forward bend at waist *2B’s *Lift collar bones 1” *Challenge with heavy load as tolerated *Studio: Monkey Bar Room
- Glider Wide Pike Push-Up *Push up position with wide feet, feet on gliders > push up > glide feet to hands with legs straight (keep feet wide) > repeat *3B’s *Avoid arch in spine *Lift collar bones 1” *Corkscrew elbows *No push-ups for those posture/shoulder issues
- Backwards Lunges with Medicine Ball (MB)/Sandbag (SB) Rotation *Rotate MB/SB over front knee if tolerated – this is a challenge to balance & stability *Slight forward lean *Keep arms straight *Lift collar bones 1” *3B’s – tuck *Faster the swing of MB or SB the more intense the movement
- TRX/APT Straps Muscle Up: https://www.youtube.com/watch?v=EqhH4fbrKYM *One foot forward, one foot back- use legs to help arms *Collar bones up 1” *This is a fast movement *Start in dip end position (feel triceps ext) with forward bend with hinge > fall back and weight shift to back leg > weight shift forward and row > repeat *Keep hands chest height *Modify with rows
- MB Underhand Partner/Wall Throw *Arms straight > start with hands in front of chest and drop down into squat hinging from the hips, explode into ground and release. *Cue to throw ball as far as possible *Finish with squeeze of butt and shoulder blades *2B’s *Key is to get triple ext. from ankles/knees and hips.
- MB/SB Dynamic Step-Ups (20s each side) *Collar bones up 1” *3B’s *Set up a variety of step heights *Reduce load and step to reduce intensity *Make sure whole foot is in contact with step- it’s easy to twist an ankle
Group Bonus TABATA at End of Workout:
Group Tug of War: 4x 20s (work) x 10s (rest) *Break up groups so 5-8 are on each side of rope *Try not to hurt anyone : ) *Tell those with injuries to modify with something else if they don’t want to participate *You can also break up groups into intermediate, advanced, beginners/injuries *Wide stance & Stay low
Circle Time-Cool Down Stretches: 5 min
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