4 Phase Warm-Up:
Phase 1: Cat-Cow Position Breathing/Drawing In Maneuver (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in cat-cow. Initiate breathing with belly (let it fall) –>rib cage and then chest while performing cow, 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)–> 3 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging while performing cat. 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 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, 6 total sets for Phases 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
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 Opposite Hand – Opposite Leg (15s each side) *Pg 44 attached *Tuck chin *3B’s *Support head with opp. hand
2. Seated Russian Twists *Pg 48 *2B’s *Shoulders back & down *Extend arms and lift legs to make harder
3. Supine Jack Knife (15s each side) *Pg 43 *Tuck chin *3B’s *One leg flexed at 90 and the other is extended-switch after 15s
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, 6-8 sets, 30s transition time after all 6-8 sets are complete
*This will be a tough TABATA session due to the hybrid nature of the movements- the goal was to find movements that take advantage of multiple joints to burn more calories and require a higher amount of motor skill. This will prepare campers for functional activities of daily living.
TABATA: Perform each exercise for 20s with 10 s rest for 6-8 sets total, complete 1 exercise for 6-8 sets and move to the next one
1. 3 Cone Forward Liners with Jumping Jacks (5) at Each Cone *At every cone perform 5 jacks and then run back to cone #1 *Space the cones out over 10-15 yards *Relax heels
2. Plate/DB Swiss Ball Press *Head on swiss ball *Hips up into bridge *Elbows in *3B’s *Use approx. 25-35 lbs. for women
3. MB/SB Forward-Back Lunges with Rotation *4 sets on each side *Rotate over front knee *Move from center *3B’s *Shoulders back & down *Squeeze shoulder blades *Step through center *Stop at center and regroup for those that need to work on form. Take out rotation as needed. *Increase intensity by increasing speed and weight of ball.
4. Jumping Pull-Ups *Shoulders back & down *Modify with rows as needed *Use Monkey Bars at the studio and bring out white plyo boxes/mats so campers can jump as needed *Toes up to land on ball of foot for pull-ups
5. MB Underhand Throw *Start with MB at chest –> hinge hips–>lower into partial squat and extend ankles, knees and hips (triple extension) to explode into ground –>momentum carries through core to throw ball into wall *Catch ball of wall and repeat *Studio: Throw at targets on wall
6. MB Slam-V Out *Perform a slam into ground followed by a plank v out *Place hands on side of ball to make it easier on wrist*Full body movement *2B’s *Hinge from hip *Follow through into ground—> plank v out–> repeat *Avoid sinking hips- this can create back pain
7. Skater Lunge (aka Apollo Ono’s) *Hands behind back-hinge forward maintaining ideal posture and laterally hop to right and left *On odd sets perform movement with a stick landing and explode as far as possible right & left *On even sets perform movement for speed *Keep shoulders back & down *2B’s
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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