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 WOD during phase 2 above and 3 as needed. Assign campers stations for the WOD. After review boot campers immediately transition to WOD. They can get water at any time on their own.
CORE: Alternate the 12 exercises (6 Stations) two at a time for 3 Rounds for 50s in a circuit (rest 10 s in between)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Station 1:
- MB Lateral Shuffle with Partner or Wall (25s each direction) *Relax heels *2B’s *Stay low *Partners need to keep arms extended, hands open and in front of chest *Get out of corners quickly and give each other space *Stay close *To modify pass ball into wall ad step right to left
- MB Carioca with Partner or Wall (25s each direction) *Relax heels *2B’s *Stay low *Partners need to keep arms extended, hands open and in front of chest
*Modify with lateral movements without ball & partner
Station 2:
- Glider Body Saw *Keep Butt Down *Shift weight forward and back *3 B’s- stay tight *Perform on hands or elbows *Shoulders back & down *To make harder use 1 leg.
- Glider Standing Jumping Jacks (Hip AD/AD) *3 B’s- Stay tight *Shoulders back & down
Station 3:
- Speed Ladder-Forward Icky Shuffle (25s leading with each foot) *Relax heels *2B’s
- Speed Ladder-Backwards Icky Shuffle (25s leading with each foot) *Relax heels *2B’s
Station 4:
- TRX Mtn. Climber *Keep hips stable *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down
- TRX Leg Curls-alt legs *Keep hips stable *Hips Up Toes up *Keep core/hips stable *3B’s
Station 5: *Studio: do this in Monkey Bar Room as needed for space
- Swiss Ball Russian Twists *Rotate from core *Squeeze palms together to engage core *Keep hips up and level *Squeeze butt *3Bs
- Swiss Ball Lower Ab March *March slowly to attain balance *Back should be supported *Walk back to make harder *Extend arms overhead- elbows to ears *Tuck chin *Maintain belly & bladder engagement *Crunch higher to increase intensity *3 B’s- Stay tight *Shoulders back & down
Station 6:
1. Jump Rope with Heel/Toe *Relax heels
2. Jump Rope- Normal
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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