Similar workout: https://brienshamp.com/2013/05/14/redwood-city-personal-trainer-workout-51313-6-station-get-lean-rotation/
4 Phase Warm-Up:
Phase 1: Supine Position Breathing/Drawing In Maneuver
Perform 1-2 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: 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
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Supine V-ups *3B’s *Start with arms overhead and legs straight on ground (engage quads and groin to keep legs straight) > simultaneously crunch upper body and bring legs off ground > attempt to touch toes *Legs straight *Bend knees for those that need to modify (which is at least 50%) *Lower legs to increase intensity *Look at abdomen with crunch *Tongue on roof of mouth *3B’s
2. Hand Bridge Hold with Leg Extension *Alt leg every 3-5 s *Squeeze shoulder blades *Modify with regular supine bridge and turn hands as needed *3B’s
3. Prone Cobra (Hold 5s) *Keep lower body on ground *Shoulders back & down- squeeze shoulder blades *Thumbs up, externally rotate shoulders- arms to sides *2B’s
Phase 4: 5 Min Burpees Challenge *Tell campers to make note of # ‘s to check progress next time we do this test (in 5 weeks) and post on Boot Camp FB page *Hit the ground each time *Emphasize to keep core tight *Modify for those that do not want to do challenge or can’t: they can get up anyway they like. Preferably have them get on and off the ground anyway they can. Explain that this is the most functional movement on the planet.
Explain Spartan norms to campers prior and tell them to shoot for a goal:
80+ burpees – Awesome. True Spartan
65+ burpees – Great. Beast Mode
50+ burpees – Good
Under 50 burpees – Need more burpees 🙂
Phase 5: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2,3 & 5. Assign campers stations for the WOD below. After Phase 5 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: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (40s x 3 Sets):
1. Prisoner Step-Ups (20s Each Side) *3 B’s *Keep tuck *Explode up *Shoulders back & down *Squeeze shoulder blades *Raise or lower step as needed to allow good form *Keep weight on front foot
2. Standing Band Push & Rotate or APT Strap One Arm Press (20s Each Side) *One foot forward, one foot backwards for push & rotate *Lock shoulders back & down *3B’s
3. SB/MB/Plate Staggered Stance Good Morning (20s Each Side) *Lift heel of back foot *Hinge from hip *Shoulders back & down *Squeeze shoulder blades *2B’s *Flat back *Increase height of weight or size of weight to make harder *Studio: Monkey Bar Room
4. Battle Ropes: Single Arm Overhand Grip Wave on 1 Foot (20s Each Side) *Opp. Arm – Opp Leg *Lock shoulders back & down *Hinge from hips *Two people can share 1 rope
5. One Arm TRX/APT Band Row (20s Each Side) *Avoid rotation *Lock shoulders back & down *Elbows in *3B’s
6. MB Partner Lunge (20s Each Side) *MB Handoff w/ Lunge- partners face each other *3 B’s *Keep tuck *Use heavy ball as tolerated
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) Fast Run *Relax heels
2) Butt Kicks *3B’s
3) Jump Squats *Start and end with arms overhead *Feet hip width
4) Forward- Back Jumps with 1 Foot (20s each foot) *Visualize jumping forward & back over a line *Stay Tight *Toes up *3B’s
5) Standing Mountain Climbers *Toes up*3B’s
6) Speed Skaters (hop from foot to foot laterally) *Stay low*2B’s *Flat back
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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