Boot Camp Belmont Fitness Training 7/6/15: 21 Day Tummy Tuck Day 20- 6 Station Rotation
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, 6 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)
1. Supine Lower Abdominal Curl Up *Hands under tailbone *Keep heels close to butt *Control lowering of movement *Curl pelvis *3 B’s *Relax shoulders
2. Bridges with Arm Raise *Raise arms as hips go up *Bring shoulder blades off the ground *Toes up -on heels *Feet under knees *Knees together *Educate about Glider/Ball Leg Curl in WOD *3B’s
3. Push-Up Hold with Spiderman *Bring knee to elbow *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s *Educate about #2 in WOD
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 4 boot campers immediately transition to WOD. They can get water at any time on their own
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM
PM (30s x 3 Sets):
1. SB/MB Bear Hug Squat *Hinge from hip *Squeeze shoulder blades *Get low *2B’s *Challenge with heavy SB/MB
2. Spiderman Glider Push-Ups *Glide knee to elbow and lower into push-up *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s
3. Walking Backwards Lunges with Arm Raise *3B’s *Keep tuck
4. Reverse Grip Pull-Ups *3B’s *Perform a different position as needed given wrist mobility
5. Battle Ropes: Double Wave *Hinge from hips *2B’s
6. Swiss Ball/Glider Leg Curls *3B’s
ARM (30s x 3 Sets):
*Perform one movement after the other in a circuit
1. Lateral Monkey Jumps *Start in low squat with finger tips on the floor and arms hanging like a monkey–> jump laterally 2x to right and 2x to left *Shoulders back & down- Lock *Hinge from hip *2B’s
2. Cross Over Jumping Jacks *Heels barely off the ground *3B’s
3. Red Light- Green Light: High Knee Run *Land on ball of the foot with toes up *Drive arms back-arms help the legs go faster
4. Star Jacks *3B’s *Start with feet together and drop into squat > Straight arms and legs on jump > repeat. Modify as needed.
5. Irish Dancers *Standing–> bring right foot to left hand and alternate with left foot to right hand- the hand and food should meet around mid- thigh. Do as fast as possible (like a jumping leg cradle).
6. High Knee Skip with Twist *Land on ball of the foot with toes up *3B’s *Move from core > Knee to opposite shoulder
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
