Boot Camp San Carlos Fitness Training 7/3/15: 21 Day Tummy Tuck Day 16 Spartan Challenge‏

Boot Camp San Carlos Fitness Training 7/3/15: 21 Day Tummy Tuck Day 16 Spartan Challenge

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.

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2

Phase 2: 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 Position Lower Ab Leg Curl *Heels to hamstrings *3 B’s *Curl pelvis off ground and control back down *Move from core, not legs *Arms to sides to make easier *Relax neck

2.     Prone Sea Turtles http://bootcampideas.com/sea-turtles/ *Relax shoulders

3.     Rocking Bridge with Leg Ext. *On hands & feet > elevate upper body, butt and lower body off ground – keep hips up *Attempt to extend leg for 5s and switch *Drop hips to ground as needed and come back up *If wrists hurt do normal supine bridge or turn wrists to side *3B’s

Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD. Encourage campers to work with a partner for the WOD below. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own
Perform the following exercises in order for 35 minutes as fast as possible with good form. Count the total number of rounds you complete in 35 minutes.

1.     MB Squat & Chest Press-Wall: 10 *Hinge from hips with squat *Throw Ball Hard into Wall or to Partner Across Room *Keep Elbows In *Only throw into concrete wall *Use heavy ball

2.     Prisoner Backwards Lunges:  10 each leg *3B’s

3.     Modified Handstands: 10 *Perform in downward dog position on toes- bring head to ground *Relax Shoulders * Shoulders Back & Down *Can do with TRX’s and walk backwards to make inverted *3B’s*Modification:  Plank

4.     Mat/Step Jumps: 10 *Start and end with arms overhead *Raise mats/step to increase intensity *2B’s *Modification:  Squat and finish on toes or Step-Ups

5.     Monkey Bar Simulation on Pull-up Bar: 10 reaches right and left   *Modification: TRX Rows

6.     SB Jog/Walk- 3-4 Laps *Hold SB any way you can *Studio: Keep lane open to run back and forth for 2 min

7.     Lateral Beam Over-Unders: 10 Total *Studio: Over-Unders on Equalizers

8.     Balance Beam: 10 steps each forwards & backwards *Look straight ahead *Studio: Perform on red line

9.     Foam Pit Crawl:10 each arm *Opp arm & Leg *Crawl through foam pit *Stay horizontal *Studio: Glider Plank Crawl *Feet on Gliders *3B’s

10. Monster Walk (Groucho’s): 10 fwd. & back each *Stay in low squat position with wide feet and walk forward and backwards *2B’s *Keep hips square