Boot Camp Burlingame Health Club Training 9/5/15: Skinny Jean Solution Day 11: Saturday Track Workout Spartan Challenge

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 & Dynamic Warm-Up (10 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) > 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: 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 10s 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. Partner Lower Ab Curl/Pelvic Lift *3B’s *Grab Elbows

2. Partner Push-Up Hold with Opp. Hand High Five Push (Hold push for 3s)

3. Partner Sit Up with Opp. Hand High Five Push (Hold push for 3s)

Phase 3: Primal Movements -Perform the movements in wod below for 5 reps *Goal is blood flow, not max efforts

After Phase 3 boot campers find a partner and immediately transition to WOD. They can get water at any time on their own.

Perform the following circuit as fast as possible for 35 minutes. Make sure each camper has a partner or small group to motivate and assist each other.

1. 10 Jumping Jacks

2. 10 Plank Up-Downs (10 each side)

3. 10 Squats

4. 10 Rows

5. 10 Backwards Lunges with Arm Reach (10 each side)

6. 10 Burpees

7. 10 Bleacher Jumps

8. Cardio: ¼ Mile Run/Walk *Every other run carry a kid/adult if you can for ½ lap

Repeat

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