ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | THORACIC SPINE RELEASE
POST: SHOULDER STRETCH | QUADS/IT BAND

PROGRAM A

WARM UP
Pull Up Warm Up
Squat Warm Up

Workout

8 Rounds
30 Seconds Max Reps Dumbbell Squats
30 Seconds Rest
30 Seconds Max Reps Pull Ups
30 Seconds Rest

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

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

Score: Total Reps of Both Movements Added Up!
Goal: 8-10 Pull Ups each Round - 12-18 Squats each Round

Pick a weight on the squats you can get roughly 12 reps each time but no more than 18. If you can get more than that with the dumbbells you have, just stop at 18.

Choose a variation on the pull ups you can get at least 8 but no more than 12. We don't want anyone doing more than 100 of ANY style of pull up.

For the 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 until your butt is below your knees. Drive the knees out and keep the heels down throughout. 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 pull ups you may do strict, kipping/butterfly or ring/trx row. Jumping pull ups are NOT AN OPTION on this one.

Other options include a row with the bar in the rack, 15 seconds/side of supported single arm bent rows OR banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM B

WARM UP
Pull Up Warm Up
Squat Warm Up

Workout

8 Rounds
30 Seconds Max Reps Back Squats
30 Seconds Rest
30 Seconds Max Reps Pull Ups
30 Seconds Rest

RX Men: 115 - 135#
RX Women: 75-85#

RX+ Men: 155#+
RX+ Women: 95#+

Score: Total Reps of Both Movements Added Up!
Goal: 8-12 Reps of each per round. (160 Reps +)

Pick a weight on the squats you can get roughly 12 reps each time but no more than 18. If you get to 18 in under 30 seconds, just stop there.

Choose a variation on the pull ups you can get at least 8 but no more than 12. We don't want anyone doing more than 100 of ANY style of pull up.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Jumping pull ups are NOT AN OPTION on this one.

Other options include a row with the bar in the rack, 15 seconds/side of supported single arm bent rows OR banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up

Workout

8 Rounds
30 Seconds Max Reps Sandbag Back Squats
30 Seconds Rest
30 Seconds Max Reps Pull Ups
30 Seconds Rest

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

Score: Total Reps of Both Movements Added Up!
Goal: 8-10 Pull Ups each Round - 12-18 Squats each Round

Pick a weight on the squats you can get roughly 12 reps each time but no more than 18. If you get to 18 in under 30 seconds just stop there.

Choose a variation on the pull ups you can get at least 8 but no more than 12. We don't want anyone doing more than 100 of ANY style of pull up.

For the squats, the sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Jumping pull ups are NOT AN OPTION on this one.

Other options include a row with the bar in the rack, 15 seconds/side of supported single arm bent rows OR banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.