Past workout video: https://brienshamp.com/2013/09/08/personal-trainer-san-carlos-boot-camp-9613-6-station-get-lean-workout/
4 Phase Warm-Up:
Phase 1: Kneeling Squat Rock Position Breathing/Drawing In Maneuver (2 Min) *For those who can’t into this position perform child’s pose
Perform 2 minutes of diaphragmatic breathing and abdominal recruitment while in squat rock: Initiate breathing with belly (let it fall into thighs) –>rib cage and then chest, instead of initiating with chest as you rock back & forth from heels to toes. 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 rock they should feel their heels going closer to the ground. Emphasize slow, deep, rhythmic breaths during and after workouts. Do 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)à digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more.
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, 8 total sets for Phase 2
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 Prisoner Reverse Crunch *Wide knees *3 B’s * Touch heels to ground and curl pelvis at end range of motion –use the obliques instead of hip flexors *Hands under tailbone to make easier *Relax neck *Educate about core stability here *
2. Shoulder Get-Ups (1 set each side-30s) *Easy way to teach: cue to keep main foot down (imagine it is nailed to the ground) for the entire set – foot under knee *Keep Shoulders back & down *Squeeze *3B’s http://www.youtube.com/watch?v=dEnF_y0y5_s *educate about #4
3. Oblique Sit-ups *Elbows towards opp. thigh *Wide feet *Dig heels *Hands to side of head- avoid pulling on neck *Look at abdomen *3B’s
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 & 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 3-4 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, 6-8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1) DB/KB/Plate One Arm Supine Floor Press (2 sets each side) *Keep Shoulders back & down *3B’s *Make it tough for 30s *Studio: Perform in Monkey Bar Room
2) SB/MB Shoulder Get-Ups (2 sets each side) *Easy way to teach: cue to keep main foot down (imagine it is nailed to the ground) for the entire set – main foot is the same side as you are holding the weight *Keep Shoulders back & down *3B’s See video as needed: http://www.youtube.com/watch?v=dEnF_y0y5_s
3) One Leg Squat with Opp. Hand Touch (2 sets each side) *Keep flat back *Get butt down *3B’s *Eyes straight
4) Battle Ropes: Alternating Wave with Back Lunge (2 sets each side) *Two people can share one rope *Perform alternating wave while alternating back lunge – go only as fast as form tolerates *Move back from core *3B’s
5) Band Standing One Arm Row w/ Staggered Stance (2 sets each side) *Both heels on ground – find stable position *Wrap band around something *Lock *Keep Shoulders back & down *Squeeze and hold for 2s *3B’s *Do Rip Trainer Row at Studio: https://www.youtube.com/watch?v=muJLrDmnsoU (1:00) (2 sets each side) *Keep band and stick of rip trainer @ 90 degrees *Control Rip Trainer at all times
6) Prisoner Crossover Lunge (2 sets each side) *Lead with trail leg *Keep knee in line with 2nd toe *Keep hips straight *Keep Shoulders back & down *3B’s
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Jumping Jacks *Toes up, relaxed heels
2) Deck Squats *Keep feet together *Straight arms entire exercise *Feet under knees-drive feet into ground fast *Avoid going back too far – goal is to go forward and up *Elevate surface as needed *Just do squats or get to the ground and get up any way possible preferably to modify
3) Forward- Forward-Back-Back *Visualize stepping over a line (15s leading with each foot) *Relax heels
4) Squat Pulses *In squat position with hands touching ground, pulse up and down *2B’s *Keep heels on ground
5) Boxing *Relax heels
6) Lateral One Leg Hops (2 sets each side) * 1 leg hop side to side *Relax heels
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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