Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: Diaphragmatic Breathing Video
Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5s hold–> 5s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.
Phase 2: Floor Stretches (5 min)
Phase 3: *Review WOD below and assign campers stations for the WOD. After review boot campers immediately transition WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 8 sets
Alternate the following 8 exercises two at a time for 50s each for 4 rounds and then go to next station (approx. 30s transition). Perform the speed ladder exercises as a group (can also use rings if not enough ladders). See the order below.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Station 1:
- Plate/DB/KB Standing Side Bend (25 s each side) *Hold plate, db or kb in 1 hand *Stretch > Contract *Lift collar bones up 1” * Squeeze shoulder blades *Keep 3B’s
- Group Cardio- Speed Ladder
Station 2:
- Elastic Band/APT Straps Standing Dynamic Horizontal Trunk Rotations (Alt. Each Side Each Rep) *Weight shift back leg to front leg with movement *Keep arms straight *Lift collar bones up 1” *Pivot back foot *Move from core *When using APT Straps you can move handle out of the way to grip easier
- Group Cardio – Speed Ladder
Station 3:
- MB Supine Partner Sit Up Toss *2 B’s *Both partners supine *Dig heels *Look down *Tongue on roof of mouth *Avoid coming all the way up and resting *Modify for those with recti diathesis/ab issues
- Group Cardio – Speed Ladder
Station 4:
- Stationary Side Step with Band-Straight Legs *3 B’s *Lift collar bones up 1”
- Group Cardio – Speed Ladder
Station 5:
- Swiss Ball Lower Abdominal March *Walk back to create tension in abs-back supported by ball *Elbows to Ears *Sit up to create tension in abs *Tuck chin *Tongue on roof of mouth
- Group Cardio- Speed Ladder
Station 6
- Glider Right-Left Roll-Out *Move from hips and reach to right > back to start >reach to left *Lock *Lift collar bones up 1” *3B’s & Leg Curls (25s each) *Bring hips up and down to make easier *Press hands into ground to make easier also- arms to sides *Drive heels into ground
- Cardio- Speed Ladder
Ladder/Ring Drills (At halfway point lead in with different foot):
Sets 1-3 as a group: In-In-Out-Out (Fwd)
Sets 4-6 as a group: In-In-Out-Out (Fwd-Skip One)
Sets 7-9 as a group: In-In-Out-Out (Back)
Sets 10-12 as a group: Wide Skip *Toes up- drive ball of foot into ground
Sets 13-15 as a group: Hop Scotch
Sets 16-18 as a group: Hop Scotch with 1 Foot in
Circle Time-Cool Down Stretches: 5 min
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