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: *Review WOD below during warm-up and assign campers stations for the WOD below. After warm-up 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, 10s 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
Alternate the following core/cardio movements two at a time for 4 sets each. After 4 sets each move on to the next two movements. Perform each core exercise for 40s. There should be a quick transition (10s) between exercises.
1. Bosu Seated MB Figure 8’s *Sit on sit bones with good posture on round part of the Bosu *Weave MB in between legs in 8 pattern *2B’s *Shoulders back & down *Feet off ground to make harder
2. Bosu Kneeling Figure 8’s *Kneel with good posture on round part of the Bosu *Weave MB chest height in 8 pattern *Close eyes or bring knees together to make harder *3B’s *Shoulders back & down *Rotate from core
3. Battle Ropes: Double Waves (20s) Reverse Flys (20s) *Shoulders back & down *Relax shoulders *2 B’s *Hinge from hips
4. Battle Ropes: Big Arm Circles-Backwards (20s) & Triceps Kickbacks (20s) *Hinge from hips *Relax shoulders *Shoulders back & down *2 B’s
5. TRX Side Plank (RT) : https://www.youtube.com/watch?v=TnvJNyeq3pM *Place top hand on hip and squeeze shoulder blades *Shoulders back & down *3 B’s *Keep hips square *Modify without TRX *For those with a shoulder issue do side leg raises
6. TRX Side Plank (LT) : https://www.youtube.com/watch?v=TnvJNyeq3pM *Place top hand on hip and squeeze shoulder blades *Shoulders back & down *3 B’s *Keep hips square *Modify without TRX
7. MB Kneeling Wall Facing Trunk Rotations (alt each side with each toss) *Shoulders Back & Down *Move from core *Extend arms *2B’s *Keep eyes straight ahead to focus on target
8. MB Supine Sit-Ups *Start MB at chest or overhead if tolerated > sit up and throw ball into wall > repeat *3B’s – keep imprint *Look down *Tongue on roof of mouth *Avoid overhead for those with shoulder issues
9. Glider Cross-over Mountain Climbers *Lock shoulders back & down *3B’s *Knees barely off ground
10.Glider Leg Curls *Keep bridge up if able *Lower and raise hips to make easier *3B’s *Press hands into ground to assist with movement
11.APT Bands Resisted Lateral Shuffle (LT) *Video here *Stay in an athletic position- heels barely off ground *Hinge from hips *2B’s *Shoulders back & down *Be in control of movement
12.APT Bands Resisted Lateral Shuffle (RT) *Stay in an athletic position- heels barely off ground *Hinge from hips *2B’s *Shoulders back & down *Be in control of movement
*As needed use Bikes/Tramps if you have more than 30 people
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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