Boot Camp Belmont Fitness Training 6/10/15: Try This TABATA Program
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *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, 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)–> 3 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s 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 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.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Crawling Plank *In plank position on elbows, crawl forwards & back *Opp. arm & leg *Legs straight *Educate about core here *3B’s >-Keep butt down
2. Prone Cobra (Hold 5 s) *Arms to sides- externally rotate shoulders as much as possible *Squeeze shoulder blades *Legs stay on ground *2B’s
3. Supine Single Leg Toe Touch Crunch (V-Ups with One Leg) *Alt Leg *Tongue on roof of mouth *Look at abdomen *Reach both hands towards foot *Keep Both Legs Straight *3B’s
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD. Assign campers stations for the WOD below. After Phase 5 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
TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other
- SB/DB/KB/Plate Handle Squat *SB/DB/KB/Plate in one hand (4 sets holding weight on each side) *Do your best to keep body from leaning towards the side with the weight *Hinge from hip 2B’s *Shoulders back & down *Studio: Monkey Bar Room *San Mateo Gymnastics: Use SB’s & Plates *For those using plates, have them stand on mat
2. Long Jump Burpee *Add a Burpee at the end for those that can *Start with arms overhead–>hinge from hips and with straight arms bring arms down to hips–> explode into ground with ankles, knees and hips–>jump–>burpee–>repeat *2B’s *Watch for forward bend from torso *Just squat for those that need to modify
- Backwards Sprinter Lunge with Knee Drive (4 each side) *Stand on a slightly elevated surface (mat)–> lunge back with left leg attempting to bring knee to ground–>step forward with left and drive knee up to sky–> repeat for 20s–>switch *Opp arm & leg *Bend forward with back flat *2B’s
- High Knee Run with Jump Rope *Land on ball of feet –toes up *3B’s
- Equalizer Row (4 sets) & Kneeling Triceps Ext. (4 sets) *Shoulders back & down *3B’s *Cues for triceps ext: *Hold bar at end of fingers-light grip *Bring knees back to make harder *Keep butt down and tucked unless you want to reduce intensity *3B’s *Elbows in *Shoulders Back & Down *San Mateo Gymnastics: Use adjustable bars
- MB Wall Ball Without the Wall *Throw ball in the air and catch *Go heavy with ball if tolerated *Get low with squat *Hinge from hip *2B’s *Move right to left for an added challenge
- Small Group Tug of War (Ropeflex Low Pull & Rotate at Studio: https://www.youtube.com/watch?v=4_z84Nms6zU) *Try not to hurt anyone : ) *Tell those with injuries to modify with something else if they don’t want to participate *Wide stance & Stay low
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
