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) *Work on forearm/wrist mobility
Phase 3: *Review WOD below and assign campers stations for the WOD. After review boot campers immediately transition to WOD. They can get water at any time on their own.
CORE: Alternate the 12 exercises (6 Stations) two at a time for 3-4 Rounds for 40s in a circuit (rest 15 s in between)
- Kneeling Bosu Ropeflex: See Video *Kneel on Bosu *Get as close to ropeflex as possible and pull & rotate quickly- fast hands *Get some rotation in core *3B’s *Collar bones up – relax shoulders
- Kneeling MB Wall Trunk Rotation (face wall) (20s each side) *Move from core *3B’s *Collar bones up *Rotate from the core
- Glider Body Saw *Keep Butt Down *Shift weight forward and back *3 B’s- stay tight *Perform on hands or elbows **Collar bones up *Ascend with 1 leg or descend with Plank
- Glider Standing Jumping Jacks *3 B’s- Stay tight **Collar bones up *Hold on as needed *Be careful of the splits
- Speed Ladder-Forward Icky Shuffle (20s leading with each foot) *Relax heels *2B’s *Use Ring if lacking space and make up a different pattern
- Speed Ladder-Backward Icky Shuffle (20s leading with each foot) *Relax heels *2B’s *Use Ring if lacking space and make up a different pattern
- TRX Pike *Keep legs straight *Keep 3B’s *Stay tight *Head up, chest up, collar bones up *Even if they don’t transition fast enough 30s is fine for this exercise *Modify with plank
- TRX Leg Curls-alt legs *Hips Up Toes up *Keep core/hips stable *Even if they don’t transition fast enough 30s is fine for this exercise
- Ring: In-In-Out Out *Relax heels (20s leading with each foot) *Relax heels *2B’s *Straddle to start
- Ring: Hop Scotch *Relax heels (alt foot each time) *Relax heels *2B’s
- Swiss Ball Supine Russian Twists *Head on ball *Collar bones up *Rotate from core onto each shoulder *Squeeze palms together to engage core *Keep hips up and level *Squeeze butt
- Swiss Ball Lower Ab March *March slowly to attain balance *Back should be supported *Walk back to make harder *Extend arms overhead- elbows to ears *Tuck chin *Maintain belly & bladder engagement *Crunch higher to increase intensity *3 B’s- Stay tight *Collar bones up
Circle Time-Cool Down Stretches: 5 min
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Brien
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Preview YouTube video Diaphragmatic Breathing Part 1
Preview YouTube video Ropeflex: Pull and Rotate Demonstration with Brien Shamp
