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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | SPINE STRENGTHENING
POST: CALVES/ANKLES | SI JOINT RELEASE

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
30 Double Unders
16 Alternating Single Leg Deadlifts
30 Double Unders
10 Bent Over Rows

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

RX+ Men: 50# DBs / 5 Rounds
RX+ Women: 35# DBs / 5 rounds

**Use same weight for both movements.

Score: Total Time
Goal: Under 18 Min

**The single leg deadlifts are something we love when the deadlifts in the barbell version are a bit heavier. If you are unable to keep a good position with them or they don't feel right - you may simply do regular dumbbell deadlifts!For this workout the double under portion should take no longer than 1 min. If you need to lower to 20 reps - that is fine!

You can switch to dumbbell or even like a chalk line hop over. You could also just do 1 min of attempts each time. Or - you may choose to do 50 single unders.

If you can't jump and land off/on both feet at the same time - you may turn this into more of a skipping motion - or even swap it out for a low step up.

When choosing the weight for this movement keep in mind that BOTH movements have you in a similar position and that we don't want to see any rounding of the back OR overextension of the back either. This means you will be able to keep a solid tight belly + chest up position throughout. Swap a supine row if necessary (like ring or bar in rack).

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 16 reps = 8 on each leg - alternating.

For the dumbbell bent over rows You will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
30 Double Unders
10 Deadlifts
30 Double Unders
10 Bent Over Rows

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135# + / 5 Rounds
RX+ Women: 95#+ / 5 rounds

**Use same weight for both movements.

Score: Total Time
Goal: Under 16 Min

**Many of you will be able to make this under 10-12.

For this workout the double under portion should take no longer than 1 min. If you need to lower to 20 reps - that is fine!

You can switch to dumbbell or even like a chalk line hop over. You could also just do 1 min of attempts each time. Or - you may choose to do 50 single unders.

If you can't jump and land off/on both feet at the same time - you may turn this into more of a skipping motion - or even swap it out for a low step up.

When choosing the weight for this movement keep in mind that BOTH movements have you in a similar position and that we don't want to see any rounding of the back OR overextension of the back either. This means you will be able to keep a solid tight belly + chest up position throughout. Swap a supine row if necessary (like ring or bar in rack).

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the bent over row you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling CHEST down.

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
30 Double Unders
10 Sandbag Over Shoulder
30 Double Unders
10 Sandbag Bent Over Slams

Ideal weight for Men:
50-70# Sandbag

Ideal weight for Women:
25-45# Sandbag

RX+ Men: 5 Rounds
RX+ Women: 5 rounds

Score: Total Time
Goal: Under 16 Min

For this workout the double under portion should take no longer than 1 min. If you need to lower to 20 reps - that is fine!

You can switch to sandbag or even like a chalk line hop over. You could also just do 1 min of attempts each time. Or - you may choose to do 50 single unders.

If you can't jump and land off/on both feet at the same time - you may turn this into more of a skipping motion - or even swap it out for a low step up.

For the sandbag over shoulder the bag will start on the ground right in front of - or between the feet. Bend the knees - reach the butt back and either grab handles or underneath the bag with the hands/forearms. Lift the chest and keep the belly tight. Stand up pulling the bag into the body. Once past the knees extend the hips and knees hard and fast and almost ROLL the bag up the body and over the shoulder. Be careful not to lean back TOO heavily. Keep the belly tight and heels down until you have finished with the hips and knees.

For the bent over sandbag slam you will start with the bag in front of or even on the feet. Get set up in a deadlift position with butt back, knees bent, chest up and belly tight. Maintain that position with the body angle and torso as you simply pull the bag to the chest/belly with the back/arms. Pull all of the way up focusing on the elbows going back. Then SLAM the bag back down to the ground and re-set!

When you are tired - try to maintain the slam! Don't just drop it!

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!