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: Review GROUP WOD during phase 2 and 3 as needed. After review boot campers immediately transition to WOD as a large group. They can get water at any time on their own.
WOD: We will be doing 2 min of cardio followed by 4 core exercises and then again another 2 min of cardio & 4 more core exercises for 3 rounds.
Perform the following core/cardio workout in a GROUP (no need to assign groups). All core exercises are 50s each. There should be a quick transition as a group (10s) between exercises. Make sure core is engaged and posture is good.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Walk/Jog/Obstacles: 2 Min
1. Lower Ab Horizontal Scissors *Keep 3 B’s (focus on imprint of spine) *Crunch up or lower legs to make harder- put hands on belly for feedback *Count (1-2-3..1…1-2-3..2, etc as a group) *Modify with supine lower ab curl if back gets tight *More energy results from counting as a group
2. Crab Reach http://www.youtube.com/watch?v=FKuKpDVQ-lY (2:17) *Alternate Arms *Start in M position with butt 1 inch off ground –>extend hip and reach–> alt* Lock shoulders back & down *3B’s *Modify with bridge *Modify with bridge- one or two legs
3. Supine Russian Twist *Palms down with arms to sides of body – Hands anchor body as legs rotate right to left *Straighten legs to increase intensity –bend to make easier *Rotate from core *3B’s *Use MB between knees increase intensity
4. Push-up Hold with Knee Flexion (25s Hold Each Side) *Flex knee and hip to 90 degrees *3 B’s *Corkscrew elbows *Shoulders back & down *Push into ground to extend upper back *Modify with plank
Walk/Jog/Obstacles: 2 Min
5. Toe Touch with Straight Arms & Legs *Attempt to touch toes *Full ROM – come down each time with head *3B’s *Look at abdomen *Tongue on roof *Chin tucked *Flex toes *Use MB to increase intensity
6. Prone Hip Extension with Hip AB/AD *Lift lower body as high as possible with feet in hip opener position- heels totogether, knees open to sides >> bring thighs together and touch >> open *Keep hip ext for 50s
7. Side Plank on Hand (25s Hold Each Side) *3B’s *Modify as needed with elbow or cross top leg over *Shoulders back & down and squeeze shoulder blades *Modify with elbow and/ bend knees
8. Supine Jack-Knife (25s Each Side) *Lift upper body up and down into crunch for 25s while extending one leg out and bringing other knee up to 90 degrees- switch sides after 25s *Crunch up or lower legs to make harder *Tongue on roof *3B’s *Look at abdomen *Tongue on roof *Chin tucked *Flex toes
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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