Boot Camp Belmont Fitness Training 7/10/15: Spartan Up!
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: Kneeling Squat Rock Position Breathing/Drawing In Maneuver (2 Min) *For those who can’t into this position perform child’s pose
Perform 2 minutes of diaphragmatic breathing and abdominal recruitment while in squat rock: Initiate breathing with belly (let it fall into thighs) –>rib cage and then chest, instead of initiating with chest as you rock back & forth from heels to toes. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). 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. As they continue to breathe and rock they should feel their heels going closer to the ground.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets)< />Push Up Hold with Hip Flexion (15s each side) *In push up position, flex one leg to 90 degrees (hip & knee flexion) *3B’s
2. Prone Flutter Kicks *Lift thighs as high as possible off ground *If pain, lower legs *Keep legs straight *Toes to nose
3. Supine Oblique Chops *3B’s *Imagine holding a ball or stick overhead –> chop to right side of hip–> back to center overhead–> chop to left side of hip *Tonue on roof of mouth *Avoid looking up *Back tends to arch with arms overhead- keep imprint of spine
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 & 4 as needed. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Campers will complete this ENTIRE workout at one time in their best time possible. For example, complete all 50 push-ups before moving on. Goal is to do 10 rest, repeat, rest, etc.) With the TRX if one can do more than 10 at a time, make the angle harder so they need to rest. The cardio (approx. 2 min) can be designed to be “recovery.” Make sure the campers works with a partner
Perform 50 reps of each strength exercise- exercises can be mixed and matched in any order. Modify reps as needed. Pair each camper with a partner and encourage them to support and assist each other with form.
1) Walk/Jog/Sprint- 2 min (fast jog) or (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines *Use Tabata timer so campers can see the clock *Keep an area open for runners
2) TRX Chest Press or Push-Ups with Feet in TRX: 50 *Stay tight – 3 B’s *Shoulders back & down *Elbows in *Make it tough to do 10-15 reps. Campers should need a rest after 10-15
3) Walk/Jog/Sprint- 2 min (fast jog) or (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
4) Prisoner Squats or Prisoner Squat Jumps: 50 *Can add weight as desired *Hinge from hips *Squeeze shoulder blades *2B’s
5) Walk/Jog/Sprint- 2 min (fast jog) (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
6) Rows/Pull-Ups/Rope Climb (TRX, SB/Palte Bent Over Rows, etc): 50 *Make sure back is flat and hips are back when bending forward *Shoulders back & down *Squeeze shoulder blades and hold for 2s*Make it tough to do 10-15 reps. Campers should need a rest after 10-15 *Use legs as needed to assist
7) Walk/Jog/Sprint- 2 min (fast jog) or 3 min (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
8) Walking Lunges with MB/SB on Shoulder (50/side) *Switch Ball/Bag After 50 reps *Shoulders back & down *3B’s
9) Walk/Jog/Sprint- 2 min (fast jog) or (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
10) Battle Rope: Alternating Waves (50/side)*Overhand Grip *Shoulders back & down *2B’s *Hinge from hips *Grip lightly for those with wrist/elbow issues
11) Walk/Jog/Sprint- 2 min (fast jog) (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
12) Dynamic Step-Ups (50/side) *Lead with right foot for 50 reps and repeat with left (up-up-down-down) *Modify with various step heights *Shoulders back & down *3B’s *Add MB/SB if tolerated
13) Walk/Jog/Sprint- 2 min (fast jog) or slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
14) Cross Over Mtn. Climber (50/side) *Bring Knee to Opp. Elbow *Shoulders back & down *3B’s *Keep butt down
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
