Boot Camp Burlingame Gym Training 7/17/15: Spartan Challenge
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.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phase 2
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Lower Ab Straight Leg Pelvic Lift *Lift pelvis straight up (not back) *Hands under tailbone *3B’s *Relax neck *Toes to nose
2. Prone Flutter Kicks *On stomach *Lift things as high as possible *Legs straight *Toes down *2B’s
3. Rocking Bridge (Hold 5s) *3B’s *Squeeze shoulder blades *Turn hands to modify or do basic bridge
4. Oblique Crunches with Hip/Knee Flexion *Basic Crunch with Rotation *Flex Knees & Hips 90 Degrees *Keep Chin Tucked *Look at Abdomen *3B’s
Phase 4: Review WOD below and do movements for approximately 20s each. Also review wod during 3rd round of Phase 3. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
This is a non-stop workout; however, as usual participants can go at their own speed. Everyone will start either walking/jogging or sprinting for 30s and then complete a strength exercise for 30s on your call and then back to the walk/jog/sprint. Coaches can do this workout with campers but still focus on mechanics of campers. At the studio, have the campers jog across the room (length wise) or jog in place if too many people.
Within the 35 min get in as many rounds as possible. Set timer to 30s work/0 rest for 35 min.
1) Walk/Jog/Sprint: 30s
2) Staggered Push- Ups: 30s *Move hands in staggered positions-one forward and one back in diagonal- hands under shoulders *Elbows In *Shoulders back & down *3B’s *Corkscrew elbows
3) Walk/Jog/Sprint: 30s
4) Prisoner Walking Lunges: 30s *Big step- avoid knees going past ankles *Step-drop-up *Squeeze shoulder blades *3B’s *Keep tuck
5) Walk/Jog/Sprint: 30s
6) Bear Crawl: 30s *2B’s *Butt in air
7) Plank Up-Downs: 30s leading with each side *Elbows In *Shoulders back & down *3B’s
8) Walk/Jog/Sprint: 30s
9) Monster Walk:30s *Stay low in squat *Keep pelvis stable *Shoulders back & down *2B’s *Hinge from hip
10) Walk/Jog/Sprint: 30s
11) Burpees: 30s *Shoulders back & down *3B’s
12) Walk/Jog/Sprint: 30s
13) One Leg Squats: 30s Each Side *Get Low *Hinge From Hip *2B’s *Shoulders back & down
14) Pull-Up/TRX Row/Rope Climb/Cargo Net/DB Bent Over Row: 30s *Shoulders back & down *3 B’s *May need to split up groups here
15) Walk/Jog/Sprint: 30s
16) Squat Jacks: 30s *Start with feet together and hands towards feet in squat positionà perform jumping jackà repeat *2B’s
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
