3 Phase Warm-Up:
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: Obstacle course/Jog/Walk: 3-5 min
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Core Workout: There are 4 stations of core exercises below with two exercises in each station. Alternate the two exercises in each station for 4 rounds before moving onto next station. Perform each exercise for 40s and rest for 15s between exercises.
I.
a. TRX/APT (Anchor Point Training) Strap Hip Drop *Grab handles and place on top of head and open elbows like prisoner position *3B’s *Shoulders back & down *3B’s *Squeeze shoulder blades *Move closer to increase intensity
b. Supine Cross Over Crunch with Straight Legs & Arms *Reach right hand to left foot and alternate *Come down to ground each time with head *3B’s *Look at abdomen *Tongue on roof of mouth * Keep Legs & Arms Straight
II.
a. Glider Prone Elbow 1 Leg Body Saw (20s each side) *In plank position–> Shift weight forward & back as far as possible with good form *Shoulders back & down *3B’s *Modify with two feet or just hold
b. Supine One Leg Bridge with Foot on Foam Roll (20s each side) *Toes up on heels–> Start with feet together and extend one leg out–> lift hips up and down *3B’s
*Perform 3-5 min of cardio at half way point to break up core session
III.
a. DB Bent Over Reverse Flys *Hinge from hip *Bring arms to sides doing the best not to engage upper traps *Shoulders back & down *2B’s *Squeeze shoulder blades for 2s at end range
b. Ropeflex Kneeling Wood Chop (High to Low) (20s each side) *Hinge from hips – flat back *Rotate from core *2B’s
IV.
a. Swiss Ball Crunch *3B’s *Look at abdomen *Tongue on roof of mouth *Walk back to make harder- ball should support lower back
b. Anchor Point Training (APT) Bands- Lateral Oscillations (20s each side) *Grab both handles, walk out away from anchor point facing stereo, extend arms and maintain position in center of chest > oscillate up & down, maintaining stability *Walk closer to anchor to make easier *Shoulders back & down *3B’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
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