Group Fitness Training San Carlos Boot Camp 1/26/15: “ I Am A Priority Transformation” Day 1: 6 Station Fat Loss Rotation
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *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)à 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: Child’s Pose Position Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with 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.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 3: 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. Prone Plank with Alternating Hip AB/AD *Keep 3 B’s (Engage belly, butt & bladder) *Hold hip AB for 2s each side *Look down *Shoulders back & down *Educate here about core stability needed for WOD
2. Hand Bridge with Leg Lift *Keep bridge for 30s, lift one leg as high as possible with straight leg, hold for 2 s and switch *Lock shoulders back & down- squeeze shoulder *3B’s *Modification: Supine Bridge with Leg Lift
3. Seated Figure 8’s *Seated with knees bent and good postureà alternate knee flexion and bring imaginary ball through legs in 8 pattern *2B’s
Phase 4: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 above and do what’s left in phase 4. Assign campers stations for the WOD below sometime in above phases. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. Plate/KB/DB Suitcase Squat (2 sets with weight in each hand) *Holding weight in hand perform squat- goal is to keep hips and shoulder level and to recruit opp. side to maintain alignment *Hinge from hip *Get low *2B’s *Lock shoulders back & down *Challenge with heavy load as tolerated *Studio: Monkey Bar Room
2. SB Bent Over Rows/Squat Thrust *25-45 lbs *2B’s *Stay down the whole time: RowàPlankàRowàPlank *Keep chest up and core tight *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbows in *Hinge from hip *Avoid drop in hips (that can cause back pain easily) *Modify with Bent Over Row Only
3. Low Walking Lunges *The goal is to stay as low as possible throughout lunge movement- imagine a low ceiling *This lunge is extremely challenging *3B’s *Hinge forward from hip to make easier *Modify with normal walking lunge
4. Battle Ropes: Double Wave *Elbows In *Lock shoulders back & down *Hinge from hips *2B’s
5. TRX/Swiss Ball Leg Curls *Keep hips up *3B’s *Use hands as needed to assist *Studio: TRX
6. MB Push-Up -Alternate Right to Left (MB Stays in Place- Use harder balls) *Alternate sides *Increase plyometric activity if tolerated so go faster. Control as needed. *Lock shoulders back & down- squeeze shoulder blades *Elbows in *3B’s *Widen feet to make easier *Can also use equalizer for push-ups those with wrist pain
ARM (30s x 4 Sets):
*Perform one at a time. Complete all 4 sets before moving on.
1) Icky Shuffle (RT-LT-RT-LT-RT-LT) *Relax heels *2B’s
2) Run in place *Quick feet *Toes up *3B’s *Drive arms fast to increase stride frequency *Relax heels
3) Lateral Jumps (both feet) *Visualize jumping right to left over a line *Stay Tight *Toes up *3B’s *Relax heels
4) 4 Square Jumps *Visualize a square with 4 quadrants- Jump ForwardàRightàDownàLeftà Repeat (2 sets each direction) *3B’s *Relax heels
5) Irish Dancers *Similar to leg cradle stretch- with right hand touch left foot (bring left foot up to meet right hand)àreleaseàalternate with left hand to right foot (bring right foot up to meet left hand)à increase speed as tolerated *3B’s
6) Cardio of choice *Relax heels *2B’s
Circle Time: Cool down & stretch (5 minutes)
Are you up for a challenge. Sign up for the 2015 “I Am A Priority Transformation Challenge” : https://brienshamp.com/programs/transformation-challenge/
Your friend & coach,
Brien
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