3 Phase Warm-Up:
Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus 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–> 5 s hold–> 5 s 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: *Run/Walk/Cardio: 3 min
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 20s rest, 4 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Perform the following core workout in a circuit for 4 sets. All core exercises are 40s each. There should be a quick transition as a group (20s) between exercises.
1. Swiss Ball Lateral Flexion (20s Each Side) *The closer the ball is towards the hips the harder it is – greater range of motion *Get a big stretch over ball and engage obliques with contraction at top. No need to go up too high *Keep hips square- avoid rotation *One foot forward, one foot back to increase stability*3B’s https://www.youtube.com/watch?v=vecgYgJ9ujY
2. SB/Plate/DB Standing Reverse Chops (Low to High) (20s Each Side) *Weight shift with pivot of feet *Hinge from hip *Keep arms straight if tolerated *2B’s *Studio: APT Straps
3. Bosu/Disc Crunches *3B’s *Look at abdomen *Tongue on roof of mouth
4. Donkey Kicks (20s Each) *Start on all 4’s hands under shoulders and hips over knees–>extend back leg up and flex –Repeat *Increase intensity by lifting knees 1 inch off ground http://www.youtube.com/watch?v=327EbRYiQ4Y *3B’s *Avoid arching spine *Relax shoulders *Keep shoulders back & down
5. Kneeling Battle Rope Snakes (20s) *Bring rope horizontally right to left with both hands- open arms as far as possible & squeeze shoulder blades & Double Waves (20s) *3B’s *Keep shoulders back & down *Hinge from hips
6. Band Standing Wood Chop (High to Low) (20s Each Side) *Stop diagonal pattern as quick as possible at knee to work on deceleration *Keep arms straight *2B’s *Hinge from hip *Studio: Anchor Bands to Pull-Up (High to low pattern)
7. Supine Reverse Crunches *Foam roll between heels and hams *Hands to sides or behind head *Lift pelvis and curl *3B’s
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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