TUESDAY 11/26/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | CHEST OPENER
PROGRAM A
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Workout
7 Rounds
12 Push Up
10 Dumbbell Bent Over Rows
6 Seated Box Jumps
RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box
RX+ Men: 50# DBs
RX+ Women: 35# DBs
RX+ Option: Try a higher box!
Score: Total Time
Goal: Under 15 Min
Make sure you check out the full description below of the SEATED box jump. Modify the the push ups and choose loads for the rows that allow 2 minute rounds.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
Set up for the bent over rows by deadlifting the DBs 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!
For seated box jumps you need to completely sit down and put your weight on whatever you are sitting on. It's not a squat jump - it's SEATED. So don't worry about trying to speed those up to get the most out of it. Make sure you try MUCH lower heights for your jumping target as you warm up and find what is safe and works for you.
From a seated position (on a low box, plate stack, or some other object ideally lower than the height of your knee), jump up on top of a box in front of you. Feet should be hip width apart on takeoff and about shoulder width apart on landing. Keep your knees in line with your toes on takeoff and landing. Step down off the box and return to a seated position to start the next rep.
Good sub for seated box jumps other than just lower height jump is a seated squat jump - so just sit and then jump straight up rather than onto a box!
If jumping is not possible try a goblet squat with a 2 second pause at the bottom.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
7 Rounds
12 Push Up
10 Barbell Bent Over Rows
6 Seated Box Jumps
RX Men: 95# / 22-24" Box
RX Women: 65# / 18-20" Box
RX+ Men: 115#+
RX+ Women: 75#+
RX+ Option: Try a higher box!
Score: Total Time
Goal: Under 15 Min
Make sure you check out the full description below of the SEATED box jump. Modify the the push ups and choose loads for the rows that allow 2 minute rounds.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
Set up for the bent over row by deadlifting 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 your CHEST down!
For seated box jumps you need to completely sit down and put your weight on whatever you are sitting on. It's not a squat jump - it's SEATED. So don't worry about trying to speed those up to get the most out of it. Make sure you try MUCH lower heights for your jumping target as you warm up and find what is safe and works for you.
From a seated position (on a low box, plate stack, or some other object ideally lower than the height of your knee), jump up on top of a box in front of you. Feet should be hip width apart on takeoff and about shoulder width apart on landing. Keep your knees in line with your toes on takeoff and landing. Step down off the box and return to a seated position to start the next rep.
Good sub for seated box jumps other than just lower height jump is a seated squat jump - so just sit and then jump straight up rather than onto a box!
If jumping is not possible try a goblet squat with a 2 second pause at the bottom.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
7 Rounds
8 Handstand Push Ups
10 Bent Over Rows
6 Seated Box Jumps
RX Men: 95#/ 22-24" Box
RX Women: 65#/ 18-20" Box
RX+ Men: 115#+ / 28-30" Box
RX+ Women: 75#+ / 22-24" Box
Score: Total Time
Goal: Under 15 Min
Make sure you check out the full description below of the SEATED box jump. Modify the the push ups and choose loads for the rows that allow 2 minute rounds.
Notice that the box on this version is higher. So take your time when setting up for each jump and be smart!
For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!
Modify these by doing pike push ups with your feet on a box or challenge yourself with some deficit handstand push ups!
Set up for the bent over row by deadlifting 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 your CHEST down!
For seated box jumps you need to completely sit down and put your weight on whatever you are sitting on. It's not a squat jump - it's SEATED. So don't worry about trying to speed those up to get the most out of it. Make sure you try MUCH lower heights for your jumping target as you warm up and find what is safe and works for you.
From a seated position (on a low box, plate stack, or some other object ideally lower than the height of your knee), jump up on top of a box in front of you. Feet should be hip width apart on takeoff and about shoulder width apart on landing. Keep your knees in line with your toes on takeoff and landing. Step down off the box and return to a seated position to start the next rep.
Good sub for seated box jumps other than just lower height jump is a seated squat jump - so just sit and then jump straight up rather than onto a box!
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You could also sub Floor Press, Seated DB Press, or Front Raises.
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.