Fit Body Boot Camp San Mateo Fitness Training 1/29/16: Challenge Days 19 & 22- Spartan Challenge

4 Phase Warm-Up:

Phase 1: Bent Over Breathing (120s)

Perform 2 minutes of diaphragmatic breathing, while at the same time educating clients about posture and hip hinge. See video > Diaphragmatic Breathing Video

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: Stationary Foundation Mobility Training or Moving Dynamic Warm-up (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: 45s work time, 10s rest, 4 sets for Phase 2

Phase 2: Core (Alternate the following movements for 45s each 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

Supine Prisoner Position Lower Ab Leg Curl *Heels to hamstrings *3 B’s *Curl pelvis off ground and control back down *Move from core, not legs *Arms to sides to make easier *Relax neck
Prone Sea Turtles http://bootcampideas.com/sea-turtles/ *Relax shoulders *Open legs as far as possible *Bring thumbs to thighs- externally rotate arms *Retract and depress shoulder blades at end range

Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD. Encourage campers to work with a partner for the WOD below. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own

Perform the following exercises in order for 30 minutes as fast as possible with good form. Count the total number of rounds you complete in 30 minutes.

MB Squat & Chest Press-Wall: 10 *Hinge from hips with squat *Throw Ball Hard into Wall or to Partner Across Room *Keep Elbows In *Only throw into concrete wall *Be careful of catching the ball- hands out in front of chest *For those with back issues catch at chest height to avoid flexion of spine *Use heavy ball as tolerated
Prisoner Backwards Lunges: 10 each leg *3B’s- Keep back leg tucked *Move from core
Modified Handstands: 10 *Perform in downward dog position on toes- bring head to ground *Relax Shoulders * Shoulders Back & Down *Can do with TRX’s and walk backwards to make inverted *3B’s *Modification: Hold headstand or just plank
Mat/Step Jumps: 10 *Start and end with arms overhead *Raise mats/step to increase intensity *2B’s *Modification: Squat and finish on toes or Step-Ups
Monkey Bar Simulation on Pull-up Bar: 10 reaches right and left *Modification: Hang or TRX Rows
SB Jog/Walk- 3-4 Laps *Hold SB any way you can *Studio: Keep lane open to run back and forth for 2 min
Lateral Beam Over-Unders: 10 each direction *Only need one equalizer *Studio: Over-Unders on Equalizers
Balance Beam: 10 steps each forwards & backwards *Look straight ahead *Heel to toe – take very small steps- imagine you were on a cliff and if you fell you are F…. *Studio: Perform on red line
Foam Pit Crawl:10 each arm *Opp arm & Leg *Crawl through foam pit *Stay horizontal *Studio: Glider Plank Crawl *Feet on Gliders *3B’s
Ankle Band Monster Walk (Groucho’s): 10 fwd. & back each *Stay in low squat position with wide feet and walk forward and backwards *2B’s *Keep hips square

Circle Time-Cool Down Stretches: 5 min

Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation Challenge

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