ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Morning Coffee
Post: Sciatica/Piriformis, Hips

PROGRAM A

WARM UP

Full Body Simple Warm Up

WORKOUT

For Time

5 Rounds
20 Alternating Step Up
12 Renegade Row (No Push Up)

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

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

Score: Time
Goal: Under 18 min

1 No Push UP Renegade Row = Right arm + Left armThis is a pretty good amount of volume today. Try to set a consistent, steady pace. Both movement require a lot of stability in the core so keep that belly tight!

For these step ups you can hold the 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.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

For the No-Push-Up Renegade Rows, stay in the plank/top of the push up. Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

PROGRAM B

WARM UP

Full Body Simple Warm Up

WORKOUT

5 Rounds

20 DB or Barbell Step Ups
20 Supine Barbell or
Ring Rows

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#+
RX Plus Women: 65#+

Score: Total Time
Goal: Under 18 min

This is a pretty good amount of volume today with big sets of each movement. Break them up into smaller sets if you need to but try to set a consistent, steady pace. Be deliberate in your rest with the rows. Think small sets from the beginning to avoid going to complete failure.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

The only difference with the Dumbbells is that you'll be holding them in your hands by your sides or on your shoulders.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

For the ring row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. If you are doing a supine barbell row, set the bar in the rack low enough that you'll be close to horizontal.

Make sure you can maintain a rigid body position, knees, hips, and shoulders in a straight line at all times. Change the angle if you need to. Pull all the way up until there is chest contact with the bar or rings. Extend your arms fully at the beginning of each rep.

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

For Time

5 Rounds

20 Sandbag Step Ups
20 Sandbag Bent Row + Slam

RX Men: Use the bag you have
RX Women: Use the bag you have

Adjust reps on SB movement to get close to goal time.

Score: Total Time
Goal: Under 18 min

This is a pretty good amount of volume today. Try to set a consistent, steady pace. Both movement require a lot of stability in the core so keep that belly tight!

For the sandbag step-ups. Choose a box that is roughly 22-24"" for men and 18-20"" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or switching to lunges.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

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 lighter weight, 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

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March.

PLANK HOLD + TAPS - For the pregnant mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank with taps or a table top/all fours position with knees hovering off the ground with taps.