Past workout video: https://brienshamp.com/2013/08/31/san-carlos-personal-trainer-boot-camp-83013-labor-day-weekend-6-station-total-body-workout/
4 Phase Warm-Up:
Phase 1: Wide Child’s Pose Position Breathing/Drawing In Maneuver (2 min) Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with wide knees & extended arms: Initiate breathing with belly (let it fall into thighs)–>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 (5s inhale (belly falls)–> 5 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. As they continue to breathe and relax they should feel their chest going closer to the ground.
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
1. Supine Alt. Straight Leg Crunch *Start with legs extended on ground and each rep alternate a straight leg raise while executing crunch at the same time. *Start with arms overhead and attempt to touch foot *3 B’s *Keep legs engaged *Alt. legs *Look at abdomen *Educate about core stability here
2. Supine Straight Leg Trunk Rotation: http://www.youtube.com/watch?v=Dd_upOTevhg&feature=relmfu *Keep legs together *Rotate legs right to left *Bend knees to make easier *3B’s-keep imprint *Relax shoulders
3. Prone Aquaman *Moderate temp *Bring arms to 45 degree angle to relax upper traps *Lift opp. arm & leg raise- straight arms & legs *Chest up-Lock Shoulders back & down *Relax shoulders
Phase 4: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 above and 4 as needed. 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.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. Plate/DB/KB/SB Bent Over Row *Hinge from hip *Keep chest up and butt out to keep flat back *Squeeze shoulder blades at top of movement for 2-3 s *Lock shoulders back & down *2B’s *Studio: Monkey Bar Room
2. Glider Pike – Jack Knife Combo *You will only need one glider *Perform a Pike and then hold push-up, followed by a Jack Knife *Corkscrew elbows *Lock shoulders back & down *Elbows In *3B’s
3. Battle Ropes: Overhand Grip Alternating Wave with Forward Lunge *Relax shoulders *2B’s *Alternate lunge *Slight forward lean
4. TRX Biceps Curl (20s) & Triceps Ext (20s) *3B’s *Cue to move from elbows- bend & extend- hold end range of motion and focus on contraction *Elbows in *Relax shoulders
5. MB Wall Ball *Get to 90 with squat *Elbows in *Explode feet into ground *Shoulders back & down *Hinge from the hip *2B’s
6. Side Step Ups (2 sets each leg) *Keep majority of weight on the foot that is on the step and barely touch foot to ground on other leg – heel doesn’t touch *Raise height of step to make harder as tolerated *2B’s
ARM (30s x 4 Sets):
*Do Active Recovery in Circuit (one after the other)
1) Fast run in place *Drive elbows to speed up legs *Keep feet low
2) Split Squat Jumps *Switch feet in mid air and do your best to land in same spot *Bigger the step is less stress and easier *Modify for most
3) Lateral Jumps *Toes up *2 foot jump *Jump for quickness, not power
4) Heel-Toe Hops *Imaginary Jump Rope *Imagine jumping jump and doing heel-toe movement
5) Hip Jump Twist *Rotate right and left from hips *Look straight ahead *3B’s
6) Burpees
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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