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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: HIPS | LOWER BACK RELEASE

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

Workout

Run 400 Meters
15 Dumbbell 1/2 up 1/2 Down Lunge - Left
15 Dumbbell /12 up 1/2 Down Lunge - Right
Run 600
30 Dumbbell Front Rack Lunges
Run 800
30 Farmer Lunges

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

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time
Goal: Under 20 Min

The lunge variations in this workout are progressively easier as you get more fatigued and the runs get longer. So you should aim for a pretty consistent pace throughout. Choose a load on the DBs you can get at least 10 reps at a time (5 per leg).

Run should take no more than 2:30, 3:30, and 5 min respectively. Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - try 2 min then 3 min then 4 min of low step ups or taps to a low target.

You could also sub single/double unders but just go for 2 minutes each time.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground.

Keep your chest up and your belly tight.

Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the 1/2 up 1/2 down, one arm will be extended overhead with bicep by the ear and the other arm rests the DB on the shoulder with the elbow high. You may sub to a single arm overhead lunge. So you'll do 15 with the left arm extended overhead, then 15 with the right.

For the front rack lunges, both DBs rest on the shoulders with elbows high.

For the farmer lunges, hold a DB in each hand with arms by your sides.

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

Workout

Run 400 Meters
30 Overhead Lunges (Alternating)
Run 600 Meters
30 Front Rack Lunges (Alternating)
Run 800 Meters
30 Back Rack Lunges (Alternating)

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+
RX+ Women: 65#+

Score: Total Time
Goal: Under 20 Min

Give running options - since it's long and we don't want that many dubs maybe suggest taps - or just cutting the time to 2 min of doubles or singles each time.

Give goal times for each run.

Give option for holding something like a plate overhead if that weight won't work for the overhead part. Also just doing 2 rounds of the front squat portion if needed.

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up

Workout

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
30 Overhead Lunges (Alternating)

Row 750 Meters
or
Bike 45 Cal Men / 33 Cal Women
30 Front Rack Lunges (Alternating)

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
30 Back Rack Lunges (Alternating)

**Can also do this version with dumbbell options from Program A

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+
RX+ Women: 65#+

Score: Total Time
Goal: Under 20 Min

The lunge variations in this workout are progressively easier as you get more fatigued and the bike/row gets longer. So you should aim for a pretty consistent pace throughout. Choose a load on the barbell you can get at least 10 reps at a time (5 per leg).

Bike/Row should take no more than 2:30, 3:30, and 5 min respectively. Shorten the distance/calories as needed to fit the time constraint.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground.

Keep your chest up and your belly tight.

Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may sub to holding a plate overhead.

For the front rack lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back.

For the back rack lunges, you will place the bar on your back SAFELY (absorb with the knees).

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

LUNGE/1/2 UP 1/2 DOWN LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to make this a traditional weighted (farmer carry or front rack position) or unweighted lunge as well.