Group Personal Training Burlingame Boot Camp 4/20/15: I Am A Priority Challenge T- 6: Burn Over 500 Calories with this 6 Station Rotation
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: Kneeling Squat Rock Position Breathing/Drawing In Maneuver (2 Min)
Perform 2 minutes of diaphragmatic breathing and abdominal recruitment while in squat rock: Initiate breathing with belly (let it fall into thighs) –>rib cage and then chest, instead of initiating with chest as you rock back & forth from heels to toes. 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 rock they should feel their heels going closer to the ground.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 sets for Phase 2
Phase 2: Core – Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
1. Prone Plank Hand Walkouts *Keep 3 B’s (Engage belly, butt & bladder) *Walk out as far as possible and hold for 3s given core is stable http://www.youtube.com/watch?v=a6VXsbPAQ_k *Shoulders back & down *Corkscrew elbows *Start standing reaching toes and walk hands forward. *Educate about core stability here
2. Side Plank Hip Drop (RT SIDE) *Head straight *Lock shoulders back & down- squeeze shoulder blades *Hand on hip *3B’s *Cross top leg over bottom to make easier http://www.youtube.com/watch?v=eUCcixUtJz8
3. Side Plank Hip Drop (LT SIDE) *Head straight *Lock shoulders back & down- squeeze shoulder blades *Hand on hip *3B’s *Cross top leg over bottom to make easier http://www.youtube.com/watch?v=eUCcixUtJz8
4. Prone Prisoner Superman *Start on stomach with arms overheadàbring elbows to back pockets, extend spine and lift thighs and chest off ground for 5s *Toes to nose *Lock shoulders back & down- squeeze shoulder blades
Phase 3: 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 & 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 (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 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: 40s work time, 5s rest, 6 sets, 30s transition time after all 6 sets are complete for PM & ARM
PM (40s x 3 Sets):
MB/SB Step-Ups with Balance Hold (20s each side) *Keep one foot on step/mat and drive it into step/mat *Finish with hold at top for 2s *Opp. arm & leg *Forward lean *Raise/lower step height as needed to optimize form *Down slow and up fast *Barely touch bottom foot to ground *3B’s
Equalizer Rows (Use both equalizers for neutral grip rows) *Use hips to go up and down *3B’s *When fatigued rest and then perform more as tolerated. Hanging will also help with grip strength.
Prisoner Staggered Squats (one foot forward one foot back-heel off ground, feet hip width) (20s each side) *Hinge from hips *2B’s *Lock shoulders back & down- squeeze shoulder blades
Battle Ropes: Double Wave (20s) and Slams (20s) *Lock shoulders back & down *Hinge from hip *2B’s
5. Spiderman Glider Pushups or Modified Spiderman without push-up: http://www.youtube.com/watch?v=TPJSCntC77U *Gliders under feet *Shoulders back & down *3B’s
Single Leg Back Lunge with Glider with Arm Raise (20s each side) *Back foot on glider *Raise both arms to the ceiling and slide one foot back while lowering into lunge position–-> slide back to start and repeat *Go as deep as tolerated *Keep back hip tucked *3B’s
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) High Knees Lateral Shuffle with Coaches Cue *Cue campers to go left or right *Relax heels *Toes up *3B’s
2) Butt Kicks *3B’s
3) Apollo Ono’s (One Leg Hop Right to Left) *Arms behind back *Hop from one leg to another *Hinge from hip *3B’s
4) P90X Whacky Jacks *Straight legs *Whatever leg comes up side bend and bring elbow towards that leg *Lock shoulders back & down- squeeze shoulder http://www.youtube.com/watch?v=llWk2RYkc7E *3B’s
5) P90X Squat, Jump & Rotate *One foot forward, one foot back *Touch ground with squat http://www.youtube.com/watch?v=nJnH82h1CFo
6) Standing Mountain Climber *Opp. arm & leg *Reach to ceiling with hands *High knees *Toes up
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
