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) *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response)à digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency 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: 60s work time, 5s rest, 4 total sets for Phase 2
Phase 3: Core (Perform the following movements for 60s in a circuit with a 5s transition for 2 Sets
*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 with Butt Kick *3B’s *Alt butt kick *Feet together
2. Supine 1 Leg Bridges with Leg Cross-Over (30s each) *Bring hips down & up *Right foot on top of left knee- open hip to feel stretch *Hips level
Phase 4: Primal Movements -Perform the following movements below for 5 reps *Goal is blood flow, not max efforts *Review WOD below during Phase 3 above and 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.
Perform the following 7 movement for 30s in a circuit (one after the other) with 15s rest (transition time). Perform 4 circuits. Rest 1 min after each circuit. This will allow better form during movements and higher intensity for each set. Try to get the most out of them for 30s.
1. Plate/DB Floor Press *Arch lower back to lock shoulders back & down *Elbows in *Make it tough for 30s *Studio: Monkey Bar Room
2. Walking Sprinters Lunges *Opp. arm and leg *Arms help the legs *Drive feet into ground-spread toes *Slight forward lean *3B’s
3. Rope- Tug of War with 2-4 people *Stay low *Split stance *Group campers accordingly *Only need 1 rope *2B’s
4. MB/SB Bear Hug Side Lunges *Alt sides *Hinge from hip *Get low with lead leg *2B’s
5. Pull-ups *Can also do hang *3B’s- keep butt tucked *Modify with row for those with shoulder/posture issues *Studio: Use TRX Area
6. Partner Prone Battle Rope 1 Arm Waves in Push-Up Hold (15s each side) *Bring arm to side a little to relax shoulder *Wide feet *Corkscrew elbows *Relax shoulders *2 people share 1 rope- spread across the room *Modify with push-up hold
7. Sandbag/MB Squat Throws *Squat and throw SB/MB (heavy) as far as possible *Hinge from hips *Feet shoulder width- spread toes with a focus on little toes and outer foot *Get low *Flat back *When picking up back teach good lifting mechanics *SMGC – Do this off the main spring loaded floor- Track area
*If time after above workout do 30s high intensity intervals: sprints or burpees
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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