4 Phase Warm-Up:
Phase 1: Supine Double Knee to Chest Breathing
Perform 1-2 minutes of diaphragmatic breathing while in supine double knee to chest position. Initiate breathing with belly (feel it press 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 approximately15s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and relax). Proper breathing is the key to success for life and performance. As they continue to breathe and relax they should feel their knees going closer to the chest.
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 2: Core (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 Prisoner Position Lower Ab Leg Curl *Heels to hamstrings *3 B’s *Curl pelvis off ground and control back down *Move from core, not legs *Arms to sides to make easier
- Prone Sea Turles http://bootcampideas.com/sea-turtles/*Relax shoulders
- Bicycle Crunch *Move from core *3B’s *Fingers to eyebrows
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own
WOD: Perform the following exercises as fast as possible for 35 minutes. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, campers yell out their round.
Crazy-8 Circuit:
- Battle Rope Jumping Jacks: 50 -Done as fast as possible, but make sure you do full jumping jacks with hands to top. *Relax heels *3B’s *Decrease intensity by just doing regular jacks
- TRX Muscle Up Rows-15: https://www.youtube.com/watch?v=kYg3tUwjnoE *Shoulders locked back & down- relax shoulders *3B’s *One foot forward and one foot back- legs help arms
- Forward Stationary Lunges Holding Sandbag or Heavy MB: 30 lunges total (15 each) *Shoulders back & down *Squeeze shoulder blades *3B’s- Keep tuck of pelvis
- MB Wall Ball: 15 *Go low with squat and throw MB against wall/target *2B’s *Hinge from hips
- High Knee Run: 50 total (25 on each side). *Focus on Arm Swing *Opp. Arm & Leg *Land on mid-foot -Toes Up *Shoulders back & down *3B’s
- Band Monster Walk- 30 (15 each foot) *Get to 90 degrees *Shoulders back & down *2B’s *Hinge from hip *Increase intensity by holding MB
- Rope Climb or Ropeflex Standing Pull & Rotate with Rope: 30 (15 each side) *Pull fast *Feel feet connected to ground- shoulder width *Shoulders back & down *2B’s
- Glider Polar Bear: 1x back & forth across red carpet *Gliders under hands and feet *Opp. Arm & Leg
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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Preview YouTube video TRX Muscle Up : Train with Ben Episode #3
