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 > 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) > 5s hold > 5s 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. Breathe with each movement.
*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 total sets for Phase 2
Phase 3: Core (Perform the following movements for 60s 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
- Plank with Butt Kick *3B’s *Alt butt kick *Feet together *Lift collar bones up 1 inch
- Side Lying Groin (30s each side) *Bring bottom leg up & down *Keep hips square 3B’s *Toes to nose
Phase 4: Primal Movements – Perform the following movements below for 5 reps *Goal is blood flow, not max efforts *Review WOD below during Phase 3 above 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.
Perform the following 7 movement for 30s in a circuit (one after the other) with 15s rest (transition time). Perform 4 circuits. Rest 1 min after each circuit. This will allow better form during movements and higher intensity for each set. Try to get the most out of them for 30s.
- Plate/DB Floor Press *Arch lower back to lock shoulders back & down *Elbows in *Make it tough for 30s *Studio: Monkey Bar Room
- Walking Sprinters Lunges *Opposing arm and leg *Arms help the legs *Drive feet into ground-spread toes *Slight forward lean *3B’s
- Rope Climb (Studio/SMGC) or Tug of War with 2-4 people *Stay low *Split stance *Group campers accordingly *Only need 1 rope *2B’s
- MB/SB Bear Hug Side Lunges *Alt sides *Hinge from hip *Get low with lead leg *2B’s
- Pull-ups *Can also do hang *3B’s – keep butt tucked *Modify with row for those with shoulder/posture issues *Studio: Use TRX Area
- Partner Prone Battle Rope 1 Arm Waves in Push-Up Hold (15s each side) *Bring arm to side a little to relax shoulder *Wide feet *Corkscrew elbows *Relax shoulders *2 people share 1 rope- spread across the room *Modify with push-up hold on or off elbows
- Sandbag/MB Squat Press*Squat and press a SB/MB (heavy) as far as possible *Hinge from hips *Feet shoulder width- spread toes with a focus on little toes and outer foot *Get low *Flat back *When picking up back teach good lifting mechanics *SMGC – Do this off the main spring loaded floor- Track area
*If time after above workout do 30s high intensity intervals: sprints or burpees
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
Fit Body Boot Camp is the only 30 minute group personal training program that’s fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you’ll be happy with the results or you get your money back.
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