Similar Workout: https://brienshamp.com/2012/08/19/menlo-park-boot-camp-8412-summer-tabata-training-program/
4 Phase Warm-Up:
Phase 1: Prone Position Breathing (60-120s)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while on stomach. See video > here Initiate breathing with belly (feel it push into ground) > rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 15s each breath (5s inhale (belly falls) > 5 s hold > 5 s exhale. The purpose of this is to educate about the inhalation in the right order, which allows us to stabilize the core and prepare for the workout. As they continue to breathe they should feel the body relaxing.
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 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Prone Body Saw Plank On 1 Foot (15s each side) *Shift weight forward and back on 1 foot *3 B’s
2. Supine One Leg Bridge (15s each side) *Bring butt up & down *Toes up *Keep hips level *3B’s
3. Supine Trunk Rotations *Move from core- right to left *3B’s
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 & 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.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 6-8 sets, 30s transition time after all 8 sets are complete
TABATA: Perform each exercise for 20s with 10 s rest for 6- 8 sets total before moving onto the next exercise
- MB Wall Ball (use 10 lbs and up if tolerated) *Get to 90 with squat *Explode up *Hinge from hip *2B’s
- Band or APT Straps Rows with Squats *Row as you accent from squat-bring hands below chest to relax shoulders *Hinge from hip *2 B’s *Lock shoulders back & down- squeeze shoulder blades at end of row
- Battle Rope- Slams *Total body effort – follow through into ground > regroup and slam again *2 B’s
- Split Squats Holding a MB/SB on Shoulder (4 sets each) *3B’s *Shoulders back & down
- Glider Jack Knife Hip AB/AD > Repeat *Knees barely off ground- keeps hips from dropping*Lock Shoulders Back & Down *Elbows In *3B’s
- Single Leg Deadlifts (3-4 sets each side) *Start with feet together > bend one knee > hinge from hip > come back up > squeeze shoulders blades and butt > repeat on same leg for 20s then switch *Keep back flat *Feel ground with entire foot *Add MB/KB to increase difficulty *To lower intensity or modify for back pain do a 1 leg bridge
Finish with Combo 4 Cone Liners as a Group: 6-8 in TABATA Style! Have each camper pick a partner. Shorter one goes first. Bring the energy and cheer each other on.
Shuffle RT 5 Yards > Shuffle LT Back to Start> Carioca RT 10 Yards > Carioca LT Back to Start> Sprint RT 15 Yards > Sprint LT Back to Start > High Five Partner and Next Camper Goes > Repeat
*Modify for those that shouldn’t be running
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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