4 Phase Warm-Up:
Phase 1: 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 2: Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workout below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc. 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.
*Added Bonus Work with Pumpkin (5 reps):
· Trunk Rotations with Pivot
· Figure 8’s with Pivot
· Reverse Wood Chops-Diagonal
· Wood Chops-Diagonal
· High to Low Slams without Slam
· Underhand Throw Low to High without Throw
· Squats with Pumpkin at Chest > Overhead Press
· Forward Lunges with Rotation Over Front Knee
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
1. Supine Pumpkin Chops *Chop right & left *3B’s
2. Seated Figure 8’s with Pumpkin *Sit tall *Rotate from core *2B’s *Tall lengthened spine
3. Supine Sit-Up with Pumpkin Reach *3B’s
4. Supine Bridges with Pumpkin Between Knees *3B’s
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. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: As a Group: Perform the following exercise with your pumpkin for the allotted time. Rest as indicated.
Repeat 4x for 40s in Circuit with 20s rest between each movement
1. Alternating Walking Lunges with Pumpkin Rotation *Rotate over front knee *3B’s
2. Alternating Uneven Pushups (one hand on the pumpkin other is on the floor, switch hands halfway through) *3B’s
3. Squat with Overhead Pumpkin Push & Catch *Modify with pumpkin hold at chest
4. Good Mornings with Pumpkin *Raise pumpkin higher to increase intensity *2B’s *Hinge from hip- flat back
5. Long Jump Burpee with Pumpkin *Lift with good lifting mechanics – hinge from hips and maintain flat back*Modify with get-down and up pattern using one leg at a time
6. ¼ Mile with Pumpkin *Those who finish early perform plank on pumpkin for 60-120s. They should have approximately 60s to rest before next interval
Repeat
Bonus Finisher 1 (5 min):
4 Cone Pumpkin Relay: *Space the cones out approx. 5 yards apart. At each cone put 1 pumpkin. 3-4 campers line up behind cone 1. Camper #1 picks up pumpkin with good lifting mechanics > runs with pumpkin > replaces pumpkin in hands with one on floor at cone 2 > repeats for cone 3 > repeats for cone 4 > sprints back to cone 1 and hands off pumpkin to camper #2 > repeat for 5 min *If the pumpkin drops during the transfer, team has to do 10 burpees *Lift with good lifting mechanics
· After each camper completes their pumpkin run have them perform 10 Pumpkin Lumberjacks with another pumpkin (Pumpkin overhead from shoulder to shoulder. Going to one shoulder at a time = 1 rep).
· The faster they complete the lumberjacks the longer the rest before the next interval.
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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