4 Phase Warm-Up:
Phase 1: Kneeling Groin Rock Position Breathing/Drawing In Maneuver (60-120s)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in kneeling groin rock (remember to extend arms, widen knees and rock forward & back from hips): Initiate breathing with belly (let it fall) and rock forwards–>rib cage and then chest, instead of initiating with chest as you rock back (key is to move from hips). 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 hips opening and lats loosening.
Phase 2: Foundation Mobility Training (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. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
*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 (Total Time: 3:30)
1. Plank Saw *Shift body forward and back as far as possible onto toes and heels *3B’s *Lock shoulders back & down
2. Walking Crab Forward & Back: *On all 4’s with hips raised 1” off the ground *Walk forward & backwards w/ opp. arm & leg slowly *Fingers pointed away from body *Keep shoulders back & down *Position wrists to side to make it easier *Modify with stationary crab or Supine Bridges
3. Supine Bicycle Crunch *Educate about core stability here -breathing and 3 B’s (Belly, Butt, Bladder) *Bring legs lower to make harder *Start with fingers outside eyebrows *Knee to opp. elbow *Move from core
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. 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.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. MB/SB Single Leg Deadlifts (2 sets per side) *Make sure non-working leg is bent the whole time at 90 degrees *Squeeze butt at top-hold for 2 s *Keep core tight *Shoulders back & down *Squeeze shoulder blades *Hinge from hip *3B’s *Flat back *Modify with one leg bridges for those with back issues
2. Swiss Ball/Mat Decline Push-Ups *Feet on ball or object to elevate feet *Increase intensity by lifting one leg- alt *3B’s *Lock shoulders back & down *Elbows In *Modify with plank
3. MB/SB Front Loaded Walking Lunges *Keep elbows up while holding bag or ball to work on posture muscles *Drive foot into ground to get out of lunge *Keep 3 B’s
4. Equalizer Triceps Extensions *Start with elbows bent under hands while on knees *Extend elbows without moving hips-keep tucked *Move knees forward to make easier – keep butt tucked and bring knees back to make harder *Hold extension at top of movement and squeeze *Go to knees as needed *3B’s
5. TRX Wide Rows or Rope Climbs *Lock shoulders back & down *Squeeze shoulder blades with Row and hold at top of movement *3B’s *To make rope climb easier stay in bridge positionà go up and down and keep tension on muscles
6. Prisoner Squats *Work on speed if mechanics are good *Shoulders back & down *Squeeze shoulder blades *Hinge from the hip *Get low *2B’s
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Soccer Drill on Step: Toe Taps: https://www.youtube.com/watch?v=ODIw8K66QiI *Maintain good posture
2) High Knee Run w/Red Light-Green Light *Coach cues campers to go fast on green light and slow on red light *Toes up *3B’s *Drive arms to go faster
3) High Knee Cross Over Skips *Bring knee to opp. hip *Toes up *3B’s *Park: Forward High Knee Skips
4) Lateral Shuffle w/non-Verbal Cues *Coach cues campers to go right or left by using hand signals instead of verbal cues
5) Forward Back Jacks *Toes up *Arms do normal jumping jump action and feet do jumping split squat action *Jump for quickness, not power *3B’s *Park: Dynamic Step Ups- Switch lead foot at halfway
6) Cardio of choice *Show me your best dance moves 🙂 Park: Rxn Drill: Forward > Back > RT > LT on Coach’s Cue
*Reduce 4th set of cardio as needed for time
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
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