Boot Camp Redwood City Fitness Training 6/3/15: Upper Body/Speed/Agility/Core Workout
5 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.
Phase 3: Running Drills: Perform for 10 yards and then jog back to start:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. March: 2x *Focus on drive of foot- Toes up-land on ball of foot *3B’s *Goal is stride frequency- to increase number of strides in short distance (small stride length)
2. High Knee Skip: 4x *Focus on drive of foot *3B’s *Goal is stride frequency- to increase number of strides in short distance (small stride length)
3. High Knee Run: 4x *Focus on drive of foot *Work on leg turnover *3B’s *Goal is stride frequency- to increase number of strides in short distance (small stride length)
4. Lateral Step: 2x Each *Athletic position-lateral step to right and focus on pushing off with left foot (repeat on other side after 10 yards). The goal is to push into ground as hard as posible. Jog back to start Repeat for other direction.Stay low. *2B’s
5. Lateral Shuffle: 2x Each *Stay low *2B’s *Relax heels
6. Carioca: 2x Each *2B’s *Relax heels
Phase 4: Lower Body Circuit: Perform for 20 yards and then jog back to start:
7. Walking Lateral Lunge: 2x each side *Hinge from hip on each side lunge and attempt to get low *Drag trail leg Jog back to start Repeat
*2B’s
8. Walking Single Leg Deadlifts: 2x *Bend from hip and try to touch ground *Alt. legs Jog back to startàRepeat *3B’s *Avoid rotating hips
9. Inchwormà Spiderman (right foot outside of handà left foot outside of hand)à Deep Squat Positionà Repeat (do left foot to hand first on next spiderman and repeat) 1x *2B’s *Keep legs straight with inchworm
Phase 5: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD. Assign campers stations for the WOD below. After Phase 5 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, 15s rest, 6 sets
Strength Program: Alternate two exercises at a time for 4 sets before moving onto the next 2 exercises (6 exercises total) 40s per set with 15s transition
1. Battle Ropes: Jumping Jacks *3B’s *Shoulders Back & Down
2. Glider Roll-Out *Key is to move from hips *Push hands into ground and keep arms straight *Stay tight *3B’s *Shoulders Back & Down *Wide knees to make easier
3. TRX Triceps Extensions & TRX Biceps Curls (20s Each) *Keep Elbows In *Hold and Squeeze at Bottom of Movement for 1-2s *3B’s *Shoulders Back & Down
4. MB Total Body Slams *Slam MB as hard as possible into ground *Follow through *Use whole body *2B’s *For those with shoulder issues bring ball as high as tolerated- from the forehead works to reduce strain
5. Equalizer Rows (AKA Fat Man Rows) *Use 1 Equalizer *Bridge up & down to make easier- drive feet into ground *Look down to take stress off neck *3B’s *Tongue on roof of mouth
6. Equalizer Push Ups —> Glider Pike *Perform push-up then glider pike *Equalizer is in lying position *3B’s *Shoulders Back & Down
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
