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: Walk/Jog- 5 min *Stay aerobic
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets
MB Partner Core Work: Perform the following exercises for 40s each for 4 sets *Challenge with heavier ball and faster speeds if tolerated
*Can use a light ball or use the wall to modify. For those who don’t want to partner like guys if there is not a good partner – use wall
*Keep hands open and arms extended in front of chest ready to catch ball
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. MB Chest Pass – Warm-Up Only *3B’s *Feel feet-foundation of movement
2. MB Over-Under Handoff (20s overhead/20s between legs) *Back to back with partner *Taller partner brings ball overhead and shorter grabs ball–>shorter partner squats at same time as taller partner and hands off the ball through the legs of both–>repeat for 20s and repeat with shorter partner bring ball up *Work on getting the hips down *Hinge from hips – Flat Back *Challenge with heavier ball/weight and faster speeds if tolerated
3. MB Standing Side to Side Rotation Pass (20s each side) *Partners facing sideways *3B’s *Move from center *Arms extended *Weight shift* Challenge with heavier ball/weight and faster speeds if tolerated
4. MB Semi Circle (20s each) *One partner is stationary and the other is moving in semi circle. *Relaxed heels
5. MB Slam *Slam into mat *3B’s *Follow through
6. MB Reaction *Each partner reacts to the ball *Athletic position*Relaxed heels *3B’s *Relax heels
7. MB Plank Roll *3 B’s *On elbows or hands–>roll ball *Goal is to not rotate hips *Widen feet to make easier
8. MB Sit Up—>Partner does a semi circle (40s each) *2B’s *Tongue on roof of mouth *Wide feet *Dig heels into ground
9. MB Indian (According to Shannon this is not politically correct so call it whatever you want J ) fighting *3B’s *Start with both partners ear to ear *Wrist on top of ball directly under shoulder *Goal is to get the ball through partners legs *Wide feet
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
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