Group Fitness Trainer Burlingame Boot Camp 3/14/15: I Am A Priority Challenge T- 43 & Skinny Jean Program Day 13: Saturday Spartan Obstacle Challenge
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response)–> digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency 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.
Phase 2: Supine Double Knee to Chest Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment 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 approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging). 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 knees going closer to the chest.
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
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank with Alt. Hip Ext. (hold 2s each) *3B’s *Feel stretch in hip flexors at the top
2. Supine One Leg Bridge (RT Leg) *3B’s *Keep hips level
3. Supine One Leg Bridge (LT Leg) *3B’s *Keep hips level
Phase 3: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 and 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.
Set Gym Boss or Interval App to: 30s work time, 15s rest for 8 sets
WOD: Perform the following 8 Obstacles for 30s each in a circuit with 15s rest in between. Rest 30s after each round.
1. Monkey Bars – Transverse Across Thick Part of Bar or 30s Hang *Bring high step so campers can reach *Modify with Hang or Rock Wall Transverse
2. Sprinter Walking Lunges: 30s *Slight forward lean- opp. arm & leg *Push foot into ground *3B’s
3. TRX Rows: 30s *Shoulders back & down *3B’s
4. Glider Bear Crawl: 30s *Gliders on Feet and Hands- Crawl/glide with hands and feet *Opp. arm & leg *3B’s
5. KB/DB Farmers Walk *Shoulders back & down *3B’s *Big step- heelà toe push off *Fast walk *Leave a lane open to walk
6. MB Wall Ball: 30s *Get low with squat and hit target *Hinge from hips *2B’s
7. Rope Climb: 30s *Stay in Bridge for those modifying or go all the way up *Legs extended is harder *Shoulders back & down *3B’s
8. Bosu Squat Hold: 30s *Hinge from hips *2B’s
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
