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 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 and assign campers stations for the WOD below. After Phase 3 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, 15s-20s rest, 4 sets, 30s transition
Perform the following core- cardio exercises in a circuit for 40s each with 15s transition for 4 rounds.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Kneeling Anchor Point Training Band Rotation at Studio (20s each side) *Lock shoulders back & down*Move from core *3B’s *Similar video: http://www.youtube.com/watch?v=ohgaP1AasMM
- Bosu Lower Ab March *Support back with ball-move father back to increase intensity *Arms overhead *3B’s *Goal is not to shift weight – stay centered
- Swiss Ball Bridge with Leg Ext (hold 3-5s) *Keep hips up *Alt right & left leg ext. *3B’s
- TRX T *Hold at end range for 2s *One foot forward *Lock shoulders back & down- keep hands chest height *3B’s *Arms straight *Only a slight incline
- MB/SB (sandbag) Crunch with Reach *Start with MB/SB at chest > Crunch up and Press >Hold at top for 2s *Finish with elbows to ears *Wide feet *Dig heels into ground *Lock shoulders back & down *2B’s
- Prone Butt Pincher with Hip AD/AB *Lift thighs > Hip AD hold for 2s > Hip AB > Down > Repeat *2B’s *Wide knees *Bottoms of feet together
- MB Kneeling Side Bend *MB on head *Side bend right to left *3B’s *Squeeze shoulder blades *Avoid moving arms
*Perform 2 min cardio after each round above
Circle Time-Cool Down Stretches: 5 min
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Preview YouTube video Diaphragmatic Breathing Part 1
Preview YouTube video TRX Rip Rotation Sequence
