Group Fitness Training San Mateo Boot Camp 2/28/15: “ I Am A Priority Transformation” Challenge T- 57: Saturday Spartan Obstacle Challenge
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)–> 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: Cat-Cow Position Breathing/Drawing In Maneuver (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in cat-cow. Initiate breathing with belly (let it fall) –>rib cage and then chest while performing cow, 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 (3s inhale (belly falls)–> 3 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging while performing cat. 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.
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. Single Leg Bridge (LT Side) *Hips go up and down *Keep hips level *3B’s *Goal is to activate hamstrings/glutes
2. Single Leg Bridge (RT Side) *Hips go up and down *Keep hips level *3B’s *Goal is to activate hamstrings/glutes
3. One Leg V-Up *Start with arms overhead (keep imprint of spine) –> crunch up and attempt to touch foot – alt sides*3B’s *Look at abdomen *Tongue on roof
Phase 4: 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 & 4 as needed. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following 8 Movements as fast as possible for 35 minutes in order. Count number of round. Work with a partner or small group to help with motivation and form. After each round completion, camper yells out their round.
1. Cargo Net: 2x *Touch the top of the net 2x *Alternative: Rope Climb: 2x with Bent Knees or 1x to the top
2. Bosu Side Step (one foot is always on the Bosu-keep weight centered over Bosu): 10 each *Stay low *2B’s *Hinge from hips
3. Monkey Bars-Use the outside bars and go across with palms facing each other or use one side and go across laterally: 2xx *3B’s *Modify with TRX or Preferably Hang for 30s
4. Equalizer In–>In–>Out–> In–>In–>Out–> Repeat- 10x leading with each leg *Place equalizer on its side (make sure plastic things are on feet of equalizer) – step over bars *Relax heels *Fast feet *Monkey bar room
5. TRX Mountain Climber: 20x each side *Feet *3B’s- keep hips from dropping *Corkscrew elbows
6. MB Wall Ball – 10 *Hinge from hip with squat *Get low *Use legs
7. KB/DB Farmers Walk: 2x Across Distance of Red Carpet (long way) *Hold heavy weight to work on grip strength and perform fast walk *Heel/Toe Push Off *Focus on grip- thumb around weight
8. SB Walking Lunge: 10 each side *Hold SB anyway you like *Slight forward lean *3B’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
