Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5 s hold–> 5 s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.
Phase 2: Floor Stretches (5 min) *Work on forearm/wrist mobility
Phase 3: Cardio (3min)
Phase 4: *Review WOD below during warm-up above. Assign groups here also. After cardio immediately transition to WOD stations. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 8 sets
Core Workout: Alternate the following core exercises in each of the four stations for 40s each for 4 rounds (15s rest between exercises). Do all 4 rounds before moving on.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Swiss Ball Lower Abdominal March *Back supported over ball *3B’s *Crunch up to keep tension on abs-walk back or crunch higher to make harder *Support head with hands in prisoner position, March as tolerated <–> Supine 1 Leg Bridges with Feet on Elevated Surface (20s each side) *Place foot on elevated surface (mat) *Feet under knees *Hips up and level, leg extended *3B’s *Feet togethor
2. Supine Oblique Crunch: http://www.youtube.com/watch?v=QxaKQG-gmPY *3B’s *Look at abdomen *Tongue on roof of mouth <–> Lateral Walking Beast *Knees hip width and hands under shoulders *Knees 1 inch off ground *Walk laterally with opp. arm & leg and good rhythm *Lock shoulders back & down *Relax shoulders *Attempt to push campers from side and emphasize stability and strength *Modify with elbows
3. Battle Ropes: Double Waves (20s) & Egg Beaters (20s) *2B’s *Hinge from Hip <–> Glider Crawl *Feet on Gliders *Crawl with elbows *Keep Legs Straight *3B’s
4. TRX Overhead Back Extension *3B’s *Shoudlers Back & Down *Hinge from hips *Arms straight *Squeeze butt at top of movement http://www.youtube.com/watch?v=7i80XLSQ6Jc <–> Standing Mountain Climbers *Opp. arm & leg *3B’s *Toes up *Shoulders Back & Down
*Additional cardio if 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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