Similar Workout: https://brienshamp.com/2013/07/11/23424/
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: Obstacle Course/Jog/Walk: 3 Min
Phase 4: Review of WOD Below- Review of Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements
*Review WOD below during Phase 3 & 4. 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.
Alternate the following 8 core-cardio exercises two at a time for 40s each in circuit for 4 rounds with 10s transition time. *Organize 4 people per group
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Partner Supine Lower Ab Curl or Straight Leg Pelvic Lift *Lift pelvis straight up and try not to roll back *Encourage slow, controlled landing *Partners stabilize arms – keep elbows on ground *3B’s *Studio: Perform in monkey bar room
- MB Triangle Pass & Follow Drill *Organize 4 people per group *Place 3 cones on ground and have one camper next to each cone with the 4th camper behind the another camper at cone 1àcamper 1 passes ball to camper 2 at cone 2 and stands near that coneà camper 2 passes ball to camper 3 at cone 3 and stands near that coneà camper 3 passes ball to camper 4 at cone 1 and stands in back of camper 1 at cone 1àrepeat *Pass ball chest height- can also hand ball off
- Partner Sit Up *Partners touch hands at the top of sit-up *Keep tension on core by not going up all the way *Wide feet *Dig heels *3B’s *To increase intensity partners can push and hold for a few seconds
- Partner Mirror Drill (20s each as the leader) *Goal is to follow partner’s commands*2B’s
5. Partner Push-Up Hold with Opp. Hand Push *Push into partner’s hand and hold for 3s *Keep Core Tight *Lock Shoulders Back & Down *Butt Down *Wide feet *3B’s
- Partner 3 Cone Drill (20s each) *Partner 1 calls out-red-green -yellow and Partner 2 reacts and goes to each cone *Relaxed heels *3B’s *Keep distance short to save space
- MB Kneeling Rotation (20s each side) *Facing each other *Extend arms as needed *Move from core *Shoulders back & down *3B’s *Challenge with heavier MBs as tolerated
- Tennis Ball Reaction Drill *Both partners react to wherever ball is passed from partner *Keep feet moving at all times *Stay in athletic position *2B’s *Keep partners close to avoid chasing ball around the room
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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