ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER | OLY
POST (best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | COOL DOWN FLOW

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

9 Rounds
9 Front Squats
9 Box Jumps
9 Weighted Sit Ups

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

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

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

Sit Up Weights:
Men: 20-25#
Women: 12-15#

Score: Total Time
Goal: Under 16 Min

To hit the goal you are looking at about 90 second rounds or less. Choose a load you can go mostly unbroken on the squats but is still challenging!

Make sure you get a good quad and hip flexor stretch in your warm up, because you will be using them a lot!

For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower!

Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

Sub to unweighted sit ups, v-ups/toes to bar, tuck ups, ball slams or even mountain climbers.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

9 Rounds
9 Front Squats
9 Box Jumps
9 Weighted Sit Ups

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#+
RX+ Women: 75-95#+

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

Sit Up Weights:
Men: 20-25#
Women: 12-15#

Score: Total Time
Goal: Under 16 Min

To hit the goal you are looking at about 90 second rounds or less. Choose a load you can go mostly unbroken on the squats but is still challenging!

Make sure you get a good quad and hip flexor stretch in your warm up, because you will be using them a lot!

For front squats, 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. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower!

Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

You can do anything you want with your feet in the sit ups. What we are looking for is the weight (plate, dumbbell, or wall ball) touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

Sub to unweighted sit ups, v-ups/toes to bar, tuck ups, ball slams or even mountain climbers.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

9 Rounds
9 Sandbag Front Squats
9 Box Jumps
9 Supine Sandbag Toe Touches

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

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

Sit Up Weights:
Men: 20-25#
Women: 12-15#

Score: Total Time
Goal: Under 16 Min

To hit the goal you are looking at about 90 second rounds or less. Choose a load (or rep count if using a heavier bag) you can go mostly unbroken on the squats but is still challenging!

Make sure you get a good quad and hip flexor stretch in your warm up/cool down, because you will be using them a lot!

For front squats, make sure the bag is resting on the biceps with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bag on the biceps with upper arms parallel to the floor. Stand fully for each rep.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower!

Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the supine toe touches you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

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.

WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

V-Up - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk