Past similar workout: https://brienshamp.com/2012/04/13/redwood-city-personal-trainer-workout-41312-total-body-tough-mudder-training-challenge-vii/
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 Phase 2
Phase 3: Core (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
1. Side Lying Groin-RT (Hip AD): 30s *Head Back *3B’s *Keep hips stacked
2. Side Lying Groin-LT (Hip AD): 30s *Head Back *3B’s *Keep hips stacked
3. Bicycle Crunches*Hands to side of heads- not behind head *3B’s *Tongue on roof of mouth *Look at abdomen *Rotate from core
Phase 4: Primal Movements -Perform the movements in wod below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 & 4. Encourage campers to partner with another and to motivate each other. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
Perform the following 8 Exercises as fast as possible with good form for 10 reps (5 each side) for 30 minutes. Do as many rounds as possible and after completing each round yell it out. Encourage campers to post # of rounds completed on FB.
1. Sandbag/MB Staggered Stance Bear Hug Squats: 5 each side *One foot forward-One Back *Shoulders back & down-Push chest out into bag *2B’s *Hinge from hips
2. Push-Up w/ 1 Arm Rotation (can use db here as tolerated): 5 each side *Alt. sides *Thumb towards midline *Keep arm straight *Wide Feet *Shoulders back & down *Squeeze shoulder blades *Elbows in *3B’s *For those with shoulder issues, no weight and no push up- can also bend arm to make easier *Studio: Monkey Bar Room with DB’s
3. MB Walking Lunge & Twist: 5 each *Alt. sides *Rotate MB over front knee *Shoulders back & down *2B’s
4. Plank Up Downs : 5 each side http://www.youtube.com/watch?v=L4oFJRDAU4Q *Shoulders Back *Squeeze triceps at the top *Relax shoulders *3B’s *Elbows in
5. Prisoner Alt. Split Squats Jumps: 5 each *Alt. sides *Do one side at a time as needed *Shoulders back & down-squeeze *3B’s
6. TRX One Arm Row with Rotation: 5 each side *Keep hips square *Squeeze shoulder blades *Shoulders back & down *3B’s
7. SB/MB Single Leg Deadlift: 5 each side *Do one side at a time *Shoulders back & down-squeeze butt and shoulder blades at top*3B’s *Use KB at Studio
8. MB Shoulder Put: 5 each side *Facing wall–>put ball into wall *Hold ball at shoulder level and keep hands and ball at shoulder level *Use whole body and pivot from hips *3B’s *If no wall put to partner
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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