4 Phase Warm-Up:
Phase 1: Wide Child’s Pose Position Breathing/Drawing In Maneuver (1-2 min) Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with wide knees & extended arms: Initiate breathing with belly (let it fall into thighs)–>rib cage and then chest, 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 (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and relax they should feel their chest going closer to the ground.
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 sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets)
1. Prone Plank with Hip Ext. *Alternate hip extension – feel stretch in hip flexors as you contract the glutes *3B’s *Shoulders back & down *educate about core stability needed for wod below
2. Side Lying Groin Plank (RT Side) *Top leg on ground *3B’s *Look straight *Shoulders back & down *Squeeze shoulder blades *educate about core stability needed for wod below
3. Side Lying Groin Plank (LT Side) *Top leg on ground *3B’s *Look straight *Shoulders back & down *Squeeze shoulder blades *educate about core stability needed for wod below
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 Crazy 8 Workout below for as many rounds as possible in 35 minutes. Do your best to challenge yourself and perform the movements fast as possible with good form. Work with a partner and motivate and coach each other as needed. Exercises can be mixed and matched in any order. Modify workout as needed. After every round say at loud the round # and done!
1. APT Bands Squat & Press: 8 *Hinge from hip *2B’s *Shoulders back & down
2. Forward Walking Lunges with MB Overhead (8/side- alt. sides) *Hands in neutral grip holding MB *Lock Shoulders back & down *3B’s
3. Pull-Up – Burpee Combo: 8 *Perform Burpee and follow with Pull-up *Modify with down up and jumping pull-up *2B’s *Studio: Perform in Monkey Bar Room *Modify more with TRX Rows
4. Battle Rope Squat Jacks: 8 *Start in squat position, holding rope with hands to sides, come up into jumping jack & repeat *Shoulders back & down *Hinge from hip
5. Wall Spiderman Climb: 8 reaches (climb from left – right *Stay as close as possible to wall *Cargo net or Ropeflex can be used also
6. MB Underhand Throw (Hit Target or Wall): 8 *Total body movement *Follow through into wall *Hinge from hips *2B’s
7. MB Slams: 8 *Follow through into ground *Use whole body *Hinge from hips *2B’s
8. Box Jumps: 8 *Start and end with arms overhead *Hinge from hips *2B’s *Modify with squat
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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