4 Phase Warm-Up:
Phase 1: Cat-Cow Position Breathing (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing 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 Do daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more.
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 for 6 sets
Phase 3: Core Work (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
- Supine Vertical Scissors *Count as a group : 1-2-3–>1, 1-2-3–> 2, etc. *Look at abdomen, not ceiling to relax neck *Crunch to increase intensity *Tongue on roof of mouth *Raise or lower legs to alter intensity *Modify with lower ab curl
- Supine 1 Leg Bridges with Leg Extension (15s each side) *Bring hips down & up *Hips level *3B’s
- Prisoner Superman (Hold 3s) *Lift legs and torso off ground *Squeeze shoulder blades and butt at top *Modify with arms to sides for those that can’t interlace fingers but emphasize they need to work on shoulder mobility
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
WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 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: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
- KB/SB/Plate Sump Deadlift High Pull: https://www.youtube.com/watch?v=V0qNjLHV3_c *Feet wide than shoulder width, toes out *Hinge from hip- squeeze but and shoulder blades at top of movement *2B’s- flat back *Avoid the shrug *Make it challenging for 30s *Studio: Perform in monkey bar room *Average weight for females is 25 lbs.
- Plate/DB Floor Press *Elbows in *Shoulders back & down- *Arched lower back *Lock *3B’s
- Prisoner Split Squats (2 sets each side) *3B’s – keep tuck and weight shifted to back leg *Big step makes the movement easier on the knees *Squeeze shoulder blades
- Battle Ropes: Standing Alternating Wave (right-left-right-left with hands) with Kneel to Stand (alternate getting up with each leg) *Hinge from hips *2B’s
- Equalizer Rows (AKA Fat Man Rows) *Bring butt down and up to make easier *Squeeze shoulder blades at top *3B’s *Look down *Studio: Use TRX
- Squat Hold *Get to 90 degrees and hold *Use Bosu or discs if tolerated – keep simple for beginners *Feet shoulder width *Hinge from hip *If there is no unstable object, have them hold a heavy MB/SB as tolerated
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
- Fast Jog in place *Drive arms *2B’s
- Jump Squats *Start and end with arms overhead *Hinge from hip *Feet hip width
- Lateral Step Right to Left *Athletic Position- Hinge from hip *Move 1 step right and 1 step left, repeat fast as tolerated
- Nordic Skier *Opp. arm & leg *Land on ball of the foot with toes up *3B’s *Arms & legs straight
- Fast Butt Kicks with Opp. Arm & Leg *3B’s
- Fast Feet with Down-Ups on Coach’s Call *Tell campers to hit their chest to the ground and get up ASAP
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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