4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response)–> digestive complaints, neck issues, TMJ, grinding of teeth, anxiety, scarcity, increased belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency 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.
Phase 2: Cat-Cow Position Breathing/Drawing In Maneuver (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in cat-cow. Initiate breathing with belly (let it fall) –>rib cage and then chest while performing cow, 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)–> 3s hold–>5s exhale and draw belly in towards spine, feeling obliques engaging while performing cat. This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set up the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine.
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
- Single Leg Bridge (LT Side) *Hips go up and down *Keep hips level *3B’s *Goal is to activate hamstrings/glutes *Feet under knees to start
- Single Leg Bridge (RT Side) *Hips go up and down *Keep hips level *3B’s *Goal is to activate hamstrings/glutes *Feet under knees to start
- One Leg V-Up *Start with arms overhead (keep imprint of spine) –> crunch up and attempt to touch foot – alt sides*3B’s *Look at abdomen *Tongue on roof of mouth
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 as needed. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following 8 Movements as fast as possible for 35 minutes in order. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, camper yells out their round.
- Cargo Net: 2x *Touch the top of the net 2x *Alternative: Rock Wall (lt > rt): 2x or Ropeflex to fatigue
- Bosu Side Step (one foot is always on the Bosu-keep weight centered over Bosu): 10 each *Stay low in athletic position *2B’s *Hinge from hips
- Monkey Bars-Use the outside bars and go across with palms facing each other: 2x *3B’s *Modify with TRX Rows for those with shoulder issues or lacking strength or hang for 30s
- Equalizer In–>In–>Out–> In–>In–>Out–> Repeat- 10x leading with each leg *Place equalizer on its side (make sure plastic things are on feet of equalizer) – step over bars *Relax heels *Fast feet *Monkey bar room
- TRX Mountain Climber: 20x each side *Feet *3B’s- keep hips from dropping *Corkscrew elbows *Modify with Gliders or regular Mtn. Climbers
- MB Wall Underhand Toss – 10 *Hinge from hip with squat *Get low *Use legs
- KB/DB Farmers Walk: 2x Across Distance of Red Carpet (long way) *Hold heavy weight to work on grip strength and perform fast walk *Heel/Toe Push Off *Focus on grip- thumb around weight
- SB Front Loaded Dynamic Step-Ups: 10 each side *Increase or decrease intensity with step height *2B’s *Shoulders back & down
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6-Week Boot Camp Body Transformation Challenge: 6-Week Body Transformation Challenge
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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