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 GROUP WOD during phase 2 and 3 as needed. Assign campers stations for the WOD below. After review boot campers immediately transition to WOD as a large group. They can get water at any time on their own.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Alternate the exercises below (6 Stations) two at a time for 4 Rounds for 40s in a circuit (rest 10 s in between). After completing 4 sets of each pair, move onto to the next two exercises. Quick transitions!
- Gliders:
Nordic Track *Opp. arm & leg *Keep arms and legs straight *3B’s *Lift collar bones 1”
Squat with Side Step *Stay in squat position *Opp. hand to foot *Trail leg straight *Hinge from hip *Eyes straight *2B’s *Lift collar bones 1” - Ankle Bands:
Side Lying Hip Abduction with Ankle Bands (20s each side) *3B’s *Stack Hips *Keep hips square
Prone Alt. Hip Ext with Ankle Bands *Alt. one leg at a time *Squeeze butt at top and hold for 1-2 s *Keep legs straight - Gliders:
Pike *Keep legs straight *3B’s *Lift collar bones 1” *Move from core *Keep legs straight
Bridge with Alternating Leg Curls *Keep hips up *Feet and knees together - Ropeflex:
Kneeling Pull & Rotate on Bosu *Lift collar bones 1”
Kneeling Straight Arm Pulldowns on Bosu *Lift collar bones 1” *Keep arms straight - No equipment- Monkey Bar Room
Lower Ab Reverse Crunch *Anchor to x bikes > curl knees to elbows *Roll in between knees *3B’s- keep tuck
One Leg Bride with Roll/MB *Foot on MB/Roll*Feet and knees together *Hands to sides of body *Squeeze butt at top - Battle Ropes:
Egg Beaters & Slams (20s each) *Hinge from hip *2B’s *Light grip
Double Waves & Horizontal Figure 8’s *Lift collar bones 1” *Hinge from hip *2B’s *Light grip
Circle Time-Cool Down Stretches: 5 min
Your friend & coach,
Brien
Fit Body Boot Camp is the only 30 minute group personal training program that’s fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you’ll be happy with the results or you get your money back.
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