ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch | Pigeon Stretch
Post: Sciatica/Piriformis | Lower Back Release

PROGRAM A

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
8 Step Up Overs
8 Pull Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs / 10 Rounds
RX + Women: 35# DBs / 10 Rounds

Strict Pull Up Option: 4-6 Strict Pull Ups Per Round

Box Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 12 Min

Pretty simple one, but the dumbbell version today is going to be VERY grippy - so HANG on and take smart breaks!

For the dumbbell step up overs you will hold a dumbbell in each hand. Place one foot on the box or what you are stepping on. Make sure the whole foot is on the step. Dumbbells are held at the sides and you will drive out of the heel to stand. You will then step the other foot onto the box and then step off the other side. We suggest facing the box and turning around on top of it before going off on the other side. Making sure that you are in control on the lowering portion as well. You may also choose to step off on the other side still walking forward, or do almost a side stepping up and over.

If you don't have something you can go up and OVER - no worries, you may just do regular step ups.

Nothing to step on at all? Sub alternating Lunges.

For the pull ups you may do kipping/butterfly pull ups, banded kipping pull ups, strict pull ups, strict banded pull ups, bar in rack rows, ring/trx rows, or if no bar etc is available - bent over rows with your dumbbells.

Remember to start with straight arms at the bottom and pull the elbows back as you pull your chin over at the top.

If you are doing strict or banded we suggest lowering to 4-6 reps per round to allow you to keep moving.

We do not suggest jumping pull ups for this workout.

PROGRAM B

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
8 Front Rack Step Ups
8 Pull Ups

RX Men: 75#
RX Women: 55#

RX + Men: 90# / 10 Rounds
RX + Women: 65# / 10 Rounds

Strict Pull Up Option: 4-6 Strict Pull Ups Per Round

Box Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 12 Min

For the front rack step ups you will place the bar on the front of the shoulders with the elbows high. Allow the bar to roll back into the finger tips and lift the chest/tighten the belly!

Make sure you place your WHOLE foot on the step or box. Drive through the heel to stand completely. Don't allow the working knee to cave in. Lower under control. Alternate feet with each step up. So for each step up you will do 4 per leg.

Nothing to step on at all? Sub alternating Lunges.

For the pull ups you may do kipping/butterfly pull ups, banded kipping pull ups, strict pull ups, strict banded pull ups, bar in rack rows, ring/trx rows, or if no bar etc is available - bent over rows with your bar.

Remember to start with straight arms at the bottom and pull the elbows back as you pull your chin over at the top.

If you are doing strict or banded we suggest lowering to 4-6 reps per round to allow you to keep moving.

We do not suggest jumping pull ups for this workout.

PROGRAM C

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
8 Sandbag Front Rack Step Ups
8 Pull Ups

Ideal Bag weight:
Men: 50-70#
Women: 25-45#

RX + Men/Women: 10 Rounds

Strict Pull Up Option: 4-6 Strict Pull Ups Per Round

Box Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 12 Min

For the sandbag front rack step ups you will place the bag on the front of the shoulders with the elbows high. Lift the chest/tighten the belly!

Make sure you place your WHOLE foot on the step or box. Drive through the heel to stand completely. Don't allow the working knee to cave in. Lower under control. Alternate feet with each step up. So for each step up you will do 4 per leg.

Nothing to step on at all? Sub alternating Lunges.

For the pull ups you may do kipping/butterfly pull ups, banded kipping pull ups, strict pull ups, strict banded pull ups, bar in rack rows, ring/trx rows, or if no bar etc is available - bent over rows with your sandbag!

Remember to start with straight arms at the bottom and pull the elbows back as you pull your chin over at the top.

If you are doing strict or banded we suggest lowering to 4-6 reps per round to allow you to keep moving.

We do not suggest jumping pull ups for this workout.

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.