Boot Camp Redwood City Fitness Training 6/1/15: “Fight Gone Ugly” Lower Body/Core Emphasis
*This week we are going to mix things up. Monday will be a lower body boxing focus and Wednesday will be a upper body focus. Friday will be TABATA!
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to 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) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency 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.
Phase 2: Quadruped Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while on all 4’s: Hands under shoulders and knees under hips, corkscrew elbows, shoulders back & down. Initiate breathing with belly (let it fall)–>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 (3s inhale (belly falls)–> 2 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.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Cross over Mountain Climber *Bring knee to opposite wrist *Move from core *Stay tight *3B’s *Shoulders back & down *Knees barely off ground
2. Sit-Ups with RT- LT Punch *1-2 Combo with Right & Left Hand While Crunching Up *Wide Feet *Dig heels *Keep tension on abs *Shoulders back & down *Tongue on roof of moouth
3. Seated Russian Twists *Feet off or arms extended to increase intensity *Rotate from core *Shoulders back & down *Use MB/SB to increase intensity also
Phase 4: Primal Movements: Review the WOD below for 5-10 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
*Set Gym Boss or Interval App to: 2:00 work time, 15s rest, 6 sets. After 6 main exercises do 45s of pulling movements to create balance in muscles used. Perform 3 rounds. Allow 30s between rounds.
*2:00 is the amount of time for a round of women’s boxing. You will get a sense of the endurance needed for this sport.
Perform each exercise in circuit for 2 minutes for 3 rounds. Transition in 15s between exercises.
1. SB/MB Bear Hug Forward Lunges * Keep Shoulders Back & Down and Squeeze Shoulder Blades *Alt. Sides *3B’s
2. Boxers Jump Rope *Alt. Heel/Toe *Heels barely off ground on balls of feet *Stay Relaxed *3B’s
3. Partner Staggered Squats (one foot forward one foot back-back heel lifted) with MB Chest Press (one minute each side) *Pass Ball To Partner With Accent of Squat – Use heavy ball *2B’s *Hinge From Hips *Get Low *Goal is to remain stable when receiving ball
4. Band Push & Rotate (one minute each side) *3B’s *Move from core *Band chest height- relax shoulders *Studio: Rip Trainer Side Facing Push & Rotate *Start hands shoulder width with Rip against chest *Face the stereo at studio with feet parallel–>rotate foot, hip and torso and attempt to punch with right hand–>finish with extension of arms facing TRX (one minute each side) *Elbows in *Can add step to increase intensity
5. Band Side to Side Squats *Hands up *Start with feet together with band across anklesà Squat and move laterallyàStand upà Repeat other direction *2B’s *Add additional punches if skilled in boxing
6. Partner Medicine Ball Semi-Circle (one minute each partner) *Keep feet moving at all times *Balls of feet- Relax Heels *Stay low *2B’s
*Finish each round as a group with pulling movements to balance all the pushing muscles. Do 1 set of 45s after each round above (band rows, SB bent over rows, fat man rows, etc).
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
