WEDNESDAY 10/09/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: BUTTS AND GUTS
SWAP: ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Thoracic Spine Release
Post: Hip Flexors/Psoas | Chest Opener
PROGRAM A
WARM UP
Pull Up Warm Up
Squat Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Mountain Climbers / 30 Double Unders
5 Pull Ups
10 Push Ups
15 Squats
No weight needed!
No RX+ - Just DO MORE ROUNDS.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +
This workout was designed with the mountain climbers in mind - but giving those of you who want to practice your double unders to put them in here.
Shoot for a round every 2 minutes!
Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.
If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.
For the pull ups you may do strict, kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do 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 of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!
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.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PROGRAM C
WARM UP
Pull Up Warm Up
Squat Warm Up
WORKOUT
"Glory Days Version!"
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Mountain Climbers / 30 Double Unders
2 Muscle Ups
7 Handstand Push Ups
15 Squats
No weight needed!
No RX+ - Just DO MORE ROUNDS.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +
This workout was designed with the mountain climbers in mind - but giving those of you who want to practice your double unders to put them in here.
Shoot for a round every 2 minutes!
Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.
If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.
A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.
For the handstand push up, plant your hands 8-12" from the wall and kick up so you are facing out. Keep your butt, belly and quads TIGHT.
Bend your elbows to lower the top of your head to touch the floor or mat with CONTROL. It should touch closer to the wall than your hands. You may kip back up to extension or keep it strict. Just don't crash into the floor, so break them into small sets.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
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!).
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.
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. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.