THURSDAY 12/26/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE | STRESS RELIEVER
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Mountain Climbers or Double Unders (your choice)
15 KB/DB Swings
10 Box Jump Overs
RX Men: 50-55# DB/KB
RX Women: 30-35# DB/KB
NO RX+ - Just about moving today!
Score: Total Completed Rounds and Reps
Goal: Getting a workout in the day after Christmas
For the Mountain Climber / Double Under - you get to choose! You can also do dumbbell hop overs or even double rep singles if you want.
If you choose Mountain Climbers you will start in a plank/top of push up position. You will bring one knee up to your chest/armpit - then back down and switch. Each time a knee comes up it counts as one rep. So for your set of 30 you end up doing 15 per side.
If you choose Double Unders make sure that you can finish your reps in under 1 min each time. If you need to lower to 20 reps to make that happen - do that. OR you can do 1 min of double under attempts each time.
For the KB/DB Swing you will hold your weight with both hands. You will deadlift the weight up to the hips - between the legs. Hinge forward at the hips but keep the chest lifted. Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms. Stand up hard and fast driving through the heels. The weight will become weightless. Keep the belly tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.
Gravity to bring the weight back down. Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.
For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible! If you aren't ready to jump that high - just go lower! If you don't have something to jump on - find something around that high to jump OVER!
We would love to see you actually jump if possible. Make sure you don't allow the knees to buckle in on take off or landing. Land with your WHOLE foot on the box/object for the most part. You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!
If you are unable to jump for injury-not ready-pregnancy etc reasons. You may sub step ups for this workout!
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Mountain Climbers or Double Unders (your choice)
10 Deadlifts
10 Box Jump Overs
RX Men: 155#
RX Women: 105#
RX + Men: 185# +
RX + Women: 125#+
Score: Total Completed Rounds or Reps
Goal: Getting a workout in the day after Christmas
If you choose Mountain Climbers, start in a plank/top of push up position. Bring one knee up to your chest/armpit - then back down and switch. Each time a knee comes up is one rep. So for your set of 30 you end up doing 15 per side.
If you choose Double Unders make sure that you can finish your reps in under 1 min each time. If you need to lower to 20 reps to make that happen - do that. OR you can do 1 min of double under attempts each time.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the bar drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.
To lower - reach the butt back and slide bar down the leg. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control. No excessive bouncing!
For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible! If you aren't ready to jump that high - just go lower! If you don't have something to jump on - find something around that high to jump OVER!
We would love to see you actually jump if possible. Make sure you don't allow the knees to buckle in on take off or landing. Land with your WHOLE foot on the box/object for the most part. You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!
If you are unable to jump for injury-not ready - pregnancy reasons, sub step ups!
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
10 Cal Bike Men / 8 Cal Bike Women
OR
12 Cal Row Men / 10 Cal Row Women
15 KB/DB Swings
10 Box Jump Overs
RX Men: 50-55# DB/KB
RX Women: 30-35# DB/KB
NO RX+ - Just about moving today!
Score: Total Completed Rounds or Reps
Goal: Getting a workout in the day after Christmas
For the KB/DB Swing you will hold your weight with both hands. You will deadlift the weight up to the hips - between the legs. Hinge forward at the hips but keep the chest lifted. Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms. Stand up hard and fast driving through the heels. The weight will become weightless. Keep the belly tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.
Gravity to bring the weight back down. Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.
For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible! If you aren't ready to jump that high - just go lower! If you don't have something to jump on - find something around that high to jump OVER!
We would love to see you actually jump if possible. Make sure you don't allow the knees to buckle in on take off or landing. Land with your WHOLE foot on the box/object for the most part. You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!
If you are unable to jump for injury-not ready-pregnancy etc reasons. You may sub step ups for this workout!
MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3 (Use the BIRTHFIT Youtube library for demos of these movements!).
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
JUMP OVERS/PLATE HOPS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
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.