WEDNESDAY 10/16/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE (COULD ALSO DO THIS BEFORE OR AFTER THE WORKOUT TODAY IF DESIRED)
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Spine Strengthening
Post: Sciatica/Piriformis | Lower Back Release
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min EMOM
(Every Minute on the Minute for 12 Min)
6 Step Ups Right
6 Step Ups Left
8 Alternating Single Leg Deadlifts
**Step Ups may be weighted or unweighted but dumbbells used should most likely be lighter than what you use for the deadlifts.
RX Men (deadlifts): 40# DBs
RX Women (deadlifts): 25# DBs
RX+ Men (deadlifts): 50# DBs+
RX + Women (deadlifts): 35# DBs+
Step Up height:
Men: 22-24"
Women: 18-20"
Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights used for both movements in comments.
Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.
The juice in this workout is in the Deadlifts. Choose a variation on the step up, you can get through fairly quickly so you'll have time to apply control, balance, and strength on the deadlifts!
For these step ups, go unweighted or you can hold the (LIGHT) dumbbells at your waist or on your shoulders.
Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.
For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.
Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.
Remember 8 reps = 4 on each leg.
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min EMOM
(Every Minute on the Minute for 12 Min)
6 Step Ups Right
6 Step Ups Left
4 Heavy Deadlifts
**Step Ups may be weighted or unweighted but both sets should take no longer than 20-30 seconds.
RX Men (deadlifts): 165-205#
RX Women (deadlifts): 115-145#
RX+ Men (deadlifts): 225#+
RX + Women (deadlifts): 155#+
Step Up height:
Men: 22-24”
Women: 18-20"
Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights used for both movements in comments.
Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.
The juice in this workout is in the Deadlifts. Choose a variation on the step up, you can get through fairly quickly. Then, show us your STRENGTH on those deadlifts!
These step ups are unweighted OR using a very light load (light dumbbells/empty bar etc) Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift 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. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. 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.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min EMOM
(Every Minute on the Minute for 12 Min)
6 Step Ups Right
6 Step Ups Left
4-6 Sandbag Over Shoulder (depending on the weight and difficulty of your bag)
**Step Ups may be weighted or unweighted but both sets should take no longer than 20-30 seconds.
Ideal bag weights:
Men: 50-100#
Women: 30-70#
Step Up height:
Men: 22-24"
Women: 18-20"
Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights / reps used for both movements in comments.
Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.The juice in this workout is in the Sandbag Over the Shoulders. Choose a variation on the step up, you can get through fairly quickly and apply your POWER to the sandbag!
These step ups are unweighted OR using a very light load (light dumbbells/empty bar etc) Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.
For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!