4 Phase Warm-Up:
Phase 1: Kneeling Squat Rock Position Breathing/Drawing In Maneuver (2 Min) *For those who can’t into this position perform child’s pose
Perform 2 minutes of diaphragmatic breathing and abdominal recruitment while in squat rock: Initiate breathing with belly (let it fall into thighs) –>rib cage and then chest, instead of initiating with chest as you rock back & forth from heels to toes. 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 rock they should feel their heels going closer to the ground. Emphasize slow, deep, rhythmic breaths during and after workouts. Do 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)à digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more.
Phase 2: Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workouts 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.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 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 40s in a circuit with a 5s transition for 2 Sets
1. Bear Crawl (Fwd & Back): *Hands under shoulders *Hips are up on Bear Crawls *Legs are straight on tippy toes *Move opp. arm & leg *2 B’s *Lock shoulders back & down
2. Crab Reach: http://www.youtube.com/watch?v=FKuKpDVQ-lY (2:08) *Alt. Sides *Start in M position with butt 1 inch off ground –>extend hip and reach–> alt *Lock shoulders back & down *3B’s
3. Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs (15s each side) *Sit in full squat–>reach with straight arms and jump to side* 2B’s * Lock shoulders back & down
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 and 4 as needed. 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 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 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):
- Box Jumps *Modify with squat *Hinge from hip *Start with arms overhead and end with arms overhead *2B’s *Modify with step-ups or jumps in place
- Pike Wide Push-Ups http://www.youtube.com/watch?v=FKuKpDVQ-lY (41s) *Hand under shoulders *Feet width *Keep shoulders back & down *Corkscrew elbows *On tippy toes *Legs straight *Body position from side should look like an A *Modify with plank
- Prisoner Side Lunge with Glider (2 sets per side) *With right foot on Glider, hinge from hip and lower left glute into squat while simultaneously gliding right leg to side (switch sides on next set) *Keep gliding leg straight *Shoulders back & down *2B’s *Be careful with this movement. If head/core moves towards glider groin will tear. *Keep head over glute that lowers
- TRX/APT Straps Rows (2 sets narrow, 2 sets wide) *Keep Hips Up *Relax shoulders *Squeeze for 2 s at top of motion
- Wall Squat with Leg Ext (Hold for 5s each leg if possible) *Alt. each side *Start with feet together *Get to 90 degrees with hips *3B’s
- Battle Ropes: Slam with Squat Thrust *Follow through with slam *Make sure hips don’t drop with thrust – keep back from arching *Hinge from hip on Slam *2B’s *Relax shoulders
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) Jumping Jacks *Relax heels
2) Deck Squats *Start with arms overhead *Modify with an elevated surface or squats or just cross feet to get up *Avoid rolling back onto neck
3) Fast Feet Down, Roll & Up *Upon coaches call campers hit the ground, roll and get up *Relax heels
4) Wide Mountain Climbers *Maintain plank *Wide feet *Knees barely off the ground *Shoulders back & down*Keep 3 B’s
5) Fast Feet 180 *Upon coaches call campers rotate 180 degrees *Relax heels
6) Liners
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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