4 Phase Warm-Up:
Phase 1: Supine Position Breathing/Drawing In Maneuver
Perform 1-2 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: 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.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 3: Core (Perform the following movements for 30s 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
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets,
1. Lateral Beast Walk *Start in beast position and move to right with opp. arm & leg movements, then go to left (15s each direction) *Knees 1″ off ground *Push into ground *3B’s *Shoulders back & down *Corkscrew elbows *Go slow!!! *Modify with lateral baby crawl or make a fist if tolerated *Similar to #8 in WOD below- review this with group
2. Lower Ab Pelvic Lift *Place hands under tailbone *Attempt to lift pelvis off ground and control down *3 B’s *Relax neck
3. Supine Bridges with Arm Raise *Start with feet together and hands to sides of body *Perform bridge and bring arms overhead to get stretch in lats *Lift hips and old for 2s *3B’s *Keep knees together
Phase 4: Primal Movements: Review the WOD below for 5 reps *Goal is blood flow, not max efforts
After review boot campers immediately transition to WOD. They can get water at any time on their own.
Challenge: This is a group workout. Coach cues campers on each movement. Perform as many rounds as possible in 30 minutes as a group. Rest as needed but the goal is to keep moving. There are 100 reps for the strength exercises each round. Start group with #1- 2 minutes of cardio, then set timer for next 7 movements. Call out exercises and group will follow for 10 reps within 30s. If a camper completes 10 reps before 30s, have them jog or do a cardio movement (burpees, jacks, etc). If they don’t get 10 reps in 30s, let them know it is okay and to do the best they can.
*After 2 min cardio, set Gym Boss or Interval App to: 30s work time, 5s rest, 8 setsàrepeat #1 after all 8 sets are completeà repeat for 30 min
1. 2 Minute Jog/Walk (highest intensity tolerated) *Fast walk for those with injuries
2. 10 Monkey Push-ups or 30s: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend forward and place hands under shoulders while on tippy toesàbring had towards groundà jump up *Lock shoulders back & down *Modify as needed *3B’s *Use fists or db’s for wrists as needed for wrist pain
3. 10 Squats or 30s (touch butt med balls or mats to get to 90 degrees) *Hinge from hips *Get low *2B’s
4. 10 Pull-ups/Equalizer Rows or 30s *Lock shoulders back & down *3B’s *Campers can assist each other as needed
5. 10 Prisoner Forward Lunges (10 each side) or 30s *Squeeze shoulder blades *3B’s
6. 10 Mountain Climbers (10 each side) or 30s *Knees 1 inch off ground *Lock shoulders back & down *Corkscrew elbows *Elbows in *3B’s *Use fists or db’s for wrists as needed for wrist pain
7. 10 Long Jumps or 30s *Start and end with arms over head *Hinge from hip *2B’s
8. 10 Lateral Elbow Planks (opp. elbow and foot) (10 each direction) *Start in plank position on elbowsà move laterally opp. arm & leg *Lock shoulders back & down *3B’s
Totals: 100 Reps & 1/4 Mile Per Round
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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