4 Phase Warm-Up:
4 Phase Warm-Up:
Phase 1: 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 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.
Phase 3: Core (Alternate the following movements below for 60s with a 5s transition for 2 Sets)
*Set Gym Boss or Interval App to: 60s work time, 5s rest, 6 sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank-Side Plank Combo *Shoulders back & down- squeeze shoulder blades *3 B’s *Hold each movement for 5s *Keep head in allignment with spine *Initiate side plank with rotation of elbow to 90 degrees of internal rotation
2. Prone Prisoner Cobra (Hold for 5s) *Interlace fingers behind head and extend lower –upper back *Squeeze shoulder blades *Keep feet on ground
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
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. SB/Plate/KB Sumo Deadlift High Pull *Keep in mind that a traditional deadlift is what we generally call a squat. Deadlift is picking up a “dead” object from the ground with bent knees *Hinge from hips *Arms straight till ext of hips *Majority of movement is from the lower body *Hands only need to go as high as chest *2B’s *Eyes straight ahead *Flat back http://www.youtube.com/watch?v=VjRB2mcTiMI *Take out high pull for those with shoulder issues *Studio: Perform in Monkey Bar Room
2. Swiss Ball Plate/DB Press- *Elbows In *2B’s *Lock *Shoulders back & down- arch back as needed to create lock *Average weight 25-35 for females
3. Walking Low Lunges *Arms out to sides can assist with movement *Do your best to stay low *Modify with regular walking lunge for most of class J *3B’s
4. One Arm Assisted Pull-Ups (4 sets each side) *Neutral grip (TRX One Arm Row if no pull-up bar or for those with shoulder issues) *Assist with feet *Shoulders back & down *3B’s *Studio: Use TRX area & bring mats to assist- can also use my new ring set up or APT Bands for those who have shoulder issues
5. MB Wall Side Facing Shoulder Put (4 sets each side) *Start like you were hitting a baseball > Both hands at shoulder height with ball in hand (ball never goes below shoulder) > Take 2 steps > Weight shift > Use core to throw ball > Pivot with foot > Throw ball against wall as hard as possible- get a rhythm > Pick up ball and repeat *Throw to partner if no wall
6. Lateral Lunge with MB on Shoulder (4 sets each side) *Hinge from hip and sit deep into lateral lunges *Mobility of movement is more important than loading- only load for those that need it *2B’s
Finish as a Group with 4 Cone Liners (Find a partner- one person at a time) *Start at cone 1 > Lateral Shuffle to Cone 2 > Lateral Shuffle Back to Cone 1 > Carioca to Cone 3 > Carioca back to Cone 1 > Sprint to Cone 4 > Sprint back to Cone 1 > Switch partners *Repeat 6-8 x each *Space cones 5 yards apart *Bring the energy *Stay low with lateral movements *Relax heels
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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