THURSDAY 11/14/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | COOL DOWN FLOW
PROGRAM A
WARM UP
Box Jump Warm Up
Shoulder Warm Up
WORKOUT
For Time
100 Burpee Box Jump Overs
BUT...
The way this works is:
1 Min ON
1 Min OFF
Get as MANY as you can in 1 min - then rest 1 min - keep going until you get to 100 reps!
Score: Time on the clock when you complete your 100th rep (so clearly you count all of the rest minutes).
Goal: Under 20 Min
Please choose a type of burpee box jump over that allows you to get at least 8-10 in one minute.For the burpee box jump overs you can tackle these a couple of ways..
You can jump onto the box and then step or jump off the other side. You can step up onto the box then step or jump off the other side. You can jump all the way over the box with each rep if you really want.
OR - if you don't have a box at all, just find something to jump OVER. (a broomstick on some chairs, a bench, whatever).
Height estimates should be around 22-24" for Men and 18-20" for women. If that is too high for you, please scale down. A great way to make a height that works for you is to stack some plates!
Make sure to touch your chest at the bottom each time on the burpees.
Straight up - the first time we did this - Julian was able to go under 10. Yikes.
BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
BURPEE BOX JUMP OVER - Use the subs above for ideas on how to modify BUT if the movement is too complicated feel free to separate it into two different pieces like Elevated Push Ups and Step Ups or sub something else that serves your Pregnancy or Postpartum Goals!