Boot Camp Burlingame Gym Training 7/15/15: Combo TABATA
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: Quadruped Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while on all 4’s: Hands under shoulders and knees under hips, corkscrew elbows, shoulders back & down. Initiate breathing with belly (let it fall)–>rib cage and then chest, 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)–> 2 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.
Phase 3: Core Work (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
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
1. Prone Saw *On elbows in plank, shift weight forward to toes and back to heels *Keep core tight- avoid arch in back*3B’s *Educate about #1 below
2. Dancing Crab with Bridge on all 4’s (Bridge position) *Lift hips into bridge and bring right hand to left foot–>drop hips–> repeat with left hand to right foot *Turn hands to sides to make easier on wrists as needed *3B’s
3. Supine Bicycle Crunches *Move from core *Look at abdomen *Tongue on roof of mouth *3Bs *Lower legs o make harder- 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. 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: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete
Combo Tabata: Perform each set of movements for 20s with 10 s rest for 4 sets each- alternate the 4 sets. Do all 8 sets before moving to next station.
1. Glider Prone Mountain Climbers *Knees 1” off ground & Glider Prone Saw (glide forward & back) *Perform on hands if possible *Push into ground to extend upper back *Feet on Gliders *Corkscrew elbows *3B’s *Shoulders back & down
2. Prisoner Sumo Jump Squats & Sumo Squats *Wide Feet *Toes out *2B’s *Hinge from hips *Modify by going to toes with Jump Squats
3. Lateral Beast (10s each direction) *Knees barely off ground- opp. arm & leg & Lateral Ape (10s each direction) See 1:00 & 2:00 http://www.youtube.com/watch?v=VuuzuUuy28o *Ape: Start in squat position–> reach to right with straight arms and jump with both feet to right, go to left at halfway *push hands into ground
4. Pull-Ups & Lateral Reach while Hanging on Pull-Up Bar (10s each way) *2B’s *For those with shoulder issues do band row *Hang for those that tolerate or equalizer rows *Studio: Monkey bar room *Go clockwise with order
5. Jump Rope High Knees & Jump Rope Lateral Jumps *Both feet *3B’s *Relax heels
6. TRX Chest Press & TRX Triceps Ext. *Keep lock- shoulders back & down *3B’s
7. Mat/Reebok Step Side Step * Keep right foot in the middle of mat/step with left foot outside mat/stepà switch *Alternate each foot *One foot is always on the step/mat mat & Mat/Step In-In-Out -Out * Start with both feet outside mat/stepà step in with right followed by leftàstep out with right followed by left (switch lead foot 10s later) *Stay low on step for both movements *Goal is speed when movement is learned *Relax heels
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
