Camp 1 Itinerary

Day 1: Introduction & Fundamentals

9:00 – 9:10 AM — Welcome & Dynamic Warm-Up

9:10 – 9:30 AM — Weight Room Tour & Safety Briefing

9:30 – 9:50 AM — Bodyweight Basics
Teach proper squat, push-up, lunge, and plank form.

9:50 – 10:10 AM — Technique Stations
Small group rotations: goblet squat, wall push-up, resistance band row, farmer carry.

10:10 – 10:30 AM — Introduction of Olympic Movements
Introduce hinging at the hips, deadlift, triple-extension

10:30 – 10:50 AM — Cool Down & Mobility
Guided stretching.

10:50 – 11:00 AM — Recap & Q&A
Review takeaways and hand out a mini worksheet.

Day 2: Light Resistance & Confidence Building

9:00 – 9:10 AM — Warm-Up with Agility
Incorporate agility ladders and medicine ball slams.

9:10 – 9:30 AM — Technique Refresher
Quick review of Day 1 movements with coaching.

9:30 – 9:50 AM — Intro to Equipment Use
Hands-on use of dumbbells, kettlebells, resistance bands.

9:50 – 10:20 AM — Circuit Workout
3–4 rounds: goblet squats, band rows, kettlebell deadlifts, core work.

10:20 – 10:40 AM — Review Olympic Lifts
Review Olympic lifts as well as introduce an explosive power shrug

10:40 – 10:55 AM — Cool Down & Reflection
Light stretching and mindfulness breathing; written reflection.

10:55 – 11:00 AM — Camp Wrap-Up
Completion certificates and group photo.