This is the annual 10×10 Workout before Christmas.
Past workout: https://brienshamp.com/2012/12/15/san-carlos-gym-boot-camp-121412-11-days-till-christmas-holiday-fat-buster/
3 Phase Warm-Up:
Phase 1: Cat-Cow: Cat-Cow Position Breathing/Drawing In Maneuver (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in cat-cow. Initiate breathing with belly (let it fall) –>rib cage and then chest while performing cow, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls)–> 3 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging while performing cat. This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine.
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.
Phases 3: Go Over & Perform WOD Exercises Below For 20s Each with 5 s Transition
*Warm-up for no more than 10 minutes as the campers will continue to warm-up for the first few sets of the workout below given the design. Instruct them to gradually increase intensity given skill, fitness and injuries.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Campers perform the following 10 exercises at their own pace in a circuit (one after another) for 1 rep each until finished with all 10 movements, then 2 reps each until finished with all 10 movements, then 3 reps etc., all the way to 10 reps each. After each round encourage camper to call out round completion. The first 7 movements can be done in the same spot, so no moving is needed. Any order is fine for the final 3 movements. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible. Encourage to post time on Facebook- call out time during workout.
- 1 Prisoner Squat *2B’s *Hinge from hips *Shoulders back & down *Get as low as possible
- 1 Push-Up with Tuck (Jack Knife Push-Up) *Corkscrew elbows*3B’s *Lock Shoulders back & down *Modify with tuck only
- 1 Prisoner Split Squat – EACH Leg *3B’s-Tuck Back Hip *Squeeze Shoulders
- 1 Full Sit-up *Dig heels*Look at abdomen *3B’s *Bring elbows to groin with hands to sides of head- no pulling on neck *Tongue on roof of mouth
- 1 Jump Squat *Feet hip to shoulder width *Start and end with arms overhead *2B’s *Hinge from hips *Shoulders back & down-squeeze shoulder blades
- 1 Deck Squat – Burpee (chest hits the ground) * (modification – raise up surface with a mat or get up by bending one leg) *When rolling back it is easier when arms are straight overhead * Start the first deck squat from a standing position but after that no need to stand up again. Go from deck squat right to burpee *2B’s *Avoid rolling back on neck *Studio- place steps/big mats to be used by those that need it
- Monkey Push-ups: http://www.youtube.com/watch?v=wue7EWNgnPg *Bend forward and place hands under shoulders while on tippy toes > bring had towards ground > jump up *Lock shoulders back & down *Modify as needed *3B’s *Use fists or db’s for wrists as needed for wrist pain *3B’s *No jump for modification or for shoulders do plank
Need to move around the room for these 3 movements:
- 1-Leg Elevated Bridges – EACH Leg: https://www.youtube.com/watch?v=t5D6ktqa_mY *Need an elevated surface for this. *Start so knee is over hip at 90 degrees, feet close and knees together *Come all the up and down > repeat
- 1 Pull-Ups or Challenging Rows *Relax shoulders *Lock Shoulders back & down *Relaxed grip
- 1 Dips *Lock shoulders back & down *3B’s *Elbows in *Lock shoulders back & down *Legs straight to increase intensity *Keep butt close to mat/step *Avoid going too low- key is the squeeze at the top
*For those that finish early have them do liners 20s each x 8
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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Preview YouTube video Fitness 4 MMA Workout – Übung 14 Monkey Push Ups – Coach Seyit
Preview YouTube video 1-legged foot elevated glute bridge | Knockout TV
