Past Workout Video: https://brienshamp.com/2013/05/30/san-mateo-fitness-boot-camp-52913-tabata-kick-a-workout%E2%80%8F/
4 Phase Warm-Up:
Phase 1: Child’s Pose (1 min) > Kneeling Groin Rock Position Breathing/Drawing In Maneuver (1 min)
Perform 2 minutes of diaphragmatic breathing while in child’s pose for 1 min followed by kneeling groin rock for 1 min. Extend arms, widen knees and rock forward & back from hips: Initiate breathing with belly (let it fall) and rock forwards–>rib cage and then chest, instead of initiating with chest as you rock back (key is to move from hips). This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale (feel belly go in towards spine). The purpose of this is to educate about the inhalation and to prepare the core to stabilize the spine. As they continue to breathe and rock they should feel their hips opening and lats loosening.
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 total 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)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Crawling Plank *In plank position on elbows, crawl forwards & back *Opp. arm & leg *Legs straight *Educate about core here *3B’s-Keep butt down
- Prone Prisoner Cobra (Hold 5 s) *Interlace fingers behind head *Squeeze shoulder blades *Legs stay on ground *2B’s *If hands cant be interlaced, do external rotation with arms off to sides
- Supine Single Leg Toe Touch Crunch (V-Ups with One Leg) *Alt Leg*Tongue on roof of mouth *Look at abdomen *Reach both hands towards foot *Keep Both Legs Straight *3B’s
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD. 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
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete
TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other
- SB/DB/KB/Plate Handle Squat *SB/DB/KB/Plate in one hand (4 sets holding weight on each side) *Do your best to keep body from leaning towards the side with the weight *Hinge from hip 2B’s *Shoulders back & down *Studio: Monkey Bar Room *San Mateo Gymnastics: Use SB’s & Plates *For those using plates, have them stand on mat
- Long Jump Burpee *Add a Burpee at the end for those that can *Start with arms overhead–>hinge from hips and with straight arms bring arms down to hips–> explode into ground with ankles, knees and hips–>jump–>burpee–>repeat *2B’s *Watch for forward bend from torso *Just squat for those that need to modify
- Backwards Sprinter Lunge with Knee Drive (4 each side) *Stand on a slightly elevated surface (mat)–> lunge back with left leg attempting to bring knee to ground–>step forward with left and drive knee up to sky–> repeat for 20s–>switch *Opp arm & leg *Bend forward with back flat *2B’s
- 3 Cone Agility Reaction Drill- Space 3 cones about 5 yards apart in a line*One person in the group is the leader and calls out the cone to run to (1,2,3 or colors) *Running (not a lateral movement) *Leader does the drill also- Campers take turns being the leader (4 each)
- Equalizer Row (4 sets) & Kneeling Triceps Ext. (4 sets) *Shoulders back & down *3B’s *Cues for triceps ext: *Hold bar at end of fingers-light grip *Bring knees back to make harder *Keep butt down and tucked unless you want to reduce intensity *3B’s *Elbows in *Shoulders Back & Down *San Mateo Gymnastics: Use adjustable bars
- MB Wall Ball Without the Wall *Throw ball in the air and catch *Go heavy with ball if tolerated *Get low with squat *Hinge from hip *2B’s *Move right to left for an added challenge
- Small Group Tug of War (Ropeflex Bent Over Row Low Pull & Rotate at Studio: https://www.youtube.com/watch?v=4_z84Nms6zU) *Add APT Alt. Pull & Rotate (if more than 28 campers)*Try not to hurt anyone : ) *Tell those with injuries to modify with something else if they don’t want to participate *Wide stance & Stay low
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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Preview YouTube video Ropeflex: Pull and Rotate Demonstration with Brien Shamp
