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 below and assign groups during Phase 2 above and 3 as needed. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 8 sets
Alternate the following 10 core-cardio exercises two at a time for 4 rounds each until complete (10s transition). After all 4 sets are complete for each pair of exercises move to the next two exercises.
I.
a. MB Seated Russian Twist with Ball Drop *Sit tall and lean back as tolerated with feet off ground > With MB in hands rotate to right and place MB behind back > Rotate to left and pick ball up and repeat (20s each side) *Keep core tight- 2B’s *Modify with feet on ground or perform supine for those with back pain – sitting & twisting, especially when slouching is not good for the spine
b. Rings- In-Out-In-Out Pattern – Jumping Hop-Scotch or Modify with In-In-Out-Out Pattern-Quick Feet *Everyone has their own ring *Relax heels
II.
a. Swiss Ball Russian Twists *Keep hips up & level *Hold MB/DB/Plate if tolerated *3B’s *Rotate from core *Feel feet connected to ground- spread toes
b. Jump Rope (Side to Side Jumps) *Relax heels
III.
a.Supine Reverse Crunch with MB/Foam Roll Btw Heels & Hamstrings (Toe tap > Curl pelvis backwards and lift off ground) *Anchor arms overhead- find something to grab *3B’s
b. Lateral High Knee Skips (20s each direction) *Land on mid foot with toes up *3B’s
IV.
a. Horizontal Rip Trainer Rotation or Band Horizontal Rotation (20s each direction) *Keep arms straight *Pivot back foot à followed by back hip *Rotate from core *Back hand palm up, front hand palm down *3B’s *Studio: Be careful with Rip Trainer – keep control of tension at all times. Make sure campers are listening when you are giving demo. If they bring the elastic side of the rip trainer up above head they can hit their face if they lose control.
b. Jog or Easy Liners
V.
a. Glider Cross Over Mtn. Climber *Feet on Gliders *Push hands into ground *Knees barely off ground *Rotate from core *3B’s *Corkscrew elbows
b. Rings- Fwd-Fwd-Back-Back Pattern –Quick Feet *Everyone has their own ring *Relax heels
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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