Similar workout: https://brienshamp.com/2013/07/17/personal-trainer-belmont-71713-tabata-workout/
4 Phase Warm-Up:
Phase 1: Quadruped Breathing
Perform 1-2 minutes of diaphragmatic breathing while on all 4’s: Hands under shoulders and knees under hips, corkscrew elbows, collar bones up 1”. Initiate breathing with belly (let it fall)–>rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls)–> 2 s hold–> 5 s exhale- avoid rounding back. 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: 30s work time, 5s rest for 6 sets
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s 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
- Push-Up Hold with Tuck*3B’s *Knees barely off ground *Shoulders down & back – lock *Educate about core stability needed in #5 in wod *Modify with Mountain Climber
- Prone Cobra *Squeeze shoulder blades and hold for 2s
- One Leg V-Ups *Start with arms overhead (keep tuck of spine), legs extended and 3B’s. Bing one leg up as high as possible with legs straight and touch toes > back to start and switch sides *Bend knees for modification *Look down
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 above and 4 as needed and 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, 8 sets, 30s transition time after all 8 sets are complete
- Fast Squat Side Step on Bosu/Reebok Step/Mat/Step *Stay low in squat position *2B’s *Keep center of gravity (belly) over mat/step *One foot is always on bosu/mat/step
- SB/Plate/DB Bent Over Rows *Hinge from the hip *2B’s *Keep hands lower than chest *Lift collar bones 1” *Squeeze shoulder blades at end ROM *Studio: Do in Monkey Bar Room
- MB/SB Walking Lunges with Rotation *Rotate MB/SB over front knee *3B’s *Rotate from core *Extend arms to make harder *Slight forward lean *If lack of space do stationary forward lunges with rotation
- Square Drill-Fwd, Shuffle, Back, Shuffle *Short distance for cones *Stay low and be in control *Two people can use 1 set of cones
- TRX Jack Knife Push-up *Just perform jack knife or plank for those who need to modify *Lift collar bones 1” *3B’s
- MB Wall Ball *Hinge from the hip *Get low *Feet shoulder width *2B’s *Throw the ball high and hard into wall or catch ball after throwing in air *Challenge with heavy ball
- Sprint Holding Sandbag/MB *Standing Rope Flex at Studio: https://www.youtube.com/watch?v=leVeI4AS_X8 *Stand close to rope device and pull one hand after the over as fast as possible *Core should rotate also *Strong athletic position *If more than 28, add Rope Climbs
Circle Time-Cool Down Stretches: 5 min
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