Boot Camp San Carlos Fitness Training 6/29/15: 21 Day Tummy Tuck Day 13- Monday Partner 6 Station Rotation
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: Wide Child’s Pose Position Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with wide knees & extended arms: Initiate breathing with belly (let it fall into thighs)–>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 (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 relax they should feel their chest going closer to the ground.
Phase 3: Core-Perform #1 for 20 reps and switch with partner and then do 10 reps each side for partner oblique sit up. Perform all exercises for 3 sets.
1. Supine Crunches with Partner Leg Pull: 20 each *Supine partner attempts to keep knees and hips flexed at 90 degrees while kneeling partner attempts to pull legs from ankle. Supine partner performs crunches at the same time. *Supine partners knees should be over hips for all 20 reps. After 20 reps, kneeling partner performs supine crunches. Partners need to communicate regarding resistance. *3B’s (See Pg. 45 for photo attached)
2. Supine Partner Oblique Sit Up *Right hand high five at the top of sit up and repeat with left (alt. sides): 10 reps each side *Wide feet *Dig heels *3B’s *Partner with longer legs are on the outside
Phase 4: 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 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 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, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. Partner SB/MB Squats *Catch SB or Heavier MB during the descent of the squat. This is a challenging eccentric load- they have to control the landing of the squat. *Keep the partners close to each other to make easier *Get low *Keep shoulders back & down *2B’s *Hinge from hip
2. Partner Push-Ups *After each push-ups cross hand high five with partner (rt-rt-lt-lt) *Keep shoulders back & down *3B’s *Elbows in*Wide feet or on knees with butt down
3. MB Partner Lunges (2 sets each side- alt each set)*Use Heavier MB *Hand off MB to partner with each lunge *Mix up MB handoff *3B’s
4. Partner Band Standing Neutral Grip Rows with Squat (Studio: Use Rip Trainer) *Keep hands close to torso *Hinge from hip for squat and perform row after squat *2B’s *Shoulders back & down *Squeeze shoulder blades and hold for 2s
5. MB Partner Kneeling Slams (6-10 lb for ave female and 8-15 lbs for ave male) *Follow through after release of ball *Keep shoulders back & down *Wide knees *3 B’s *For those with shoulder issues do chest pass
6. Battle Ropes- Partner Single Wave with Balance Challenge (15s each side) *Partners grab each side of the rope and move right to left or up and down in attempt to throw other partner out of balance *Opp. foot from working hand *Hinge from hip *2B’s *Shoulders back & down
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Partner Tennis Ball Reaction Drill *Stay low in athletic position *Relax heels *Hinge from hips *2B’s *Challenge partner right to left, high to low, on ground and in air
2) Partner Tennis Ball Reaction Drill *Stay low in athletic position *Relax heels *Hinge from hips *2B’s *Challenge partner right to left, high to low, on ground and in air
3) Partner Mirror Drill (Taller person is the leader)
4) Partner Mirror Drill (Shorter person is the leader)
5) Partner Plank & In-In-Out Footwork (Taller person is doing plank on elbows with feet wide and shorter person is performing In-In-Out Footwork within legs of planking partner) See 2:25 of video here:http://www.youtube.com/watch?v=9hwW1SPLH8s *3B’s
6) Partner Plank & In-In-Out Footwork (Shorter person is doing plank on elbows with feet wide and taller person is performing In-In-Out Footwork with legs of planking partner) See 2:25 of video here:http://www.youtube.com/watch?v=9hwW1SPLH8s
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
