ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Post: Butts & Guts
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Chest Opener, Hip Flexor/Psoas

PROGRAM B

WARM UP

Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

Complete:
2 Push Press
2 Lying Barbell Leg Raise - OR - 1 Shoot Thru

4 Push Press
4 Lying Barbell Leg Raise - OR - 2 Shoot Thrus

6 Push Press
6 Lying Barbell Leg Raise - OR - 3 Shoot Thrus

8 Push Press
8 Lying Barbell Leg Raise - OR - 4 Shoot Thrus

Keep adding 2 reps (or 1 rep for shoot thrus) until

14 Push Press
14 Lying Barbell Leg Raise - OR - 7 Shoot Thrus

Then

Rest 3 Min

Go Back Down
14-12-10-8-6-4-2

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115#+
RX+ Women: 65-75#+

Score: Total Time Including 3 Min Rest
Goal: Under 20 Min

Bye Bye Shoulders....

Seriously guys, this one is no joke. With this kind of volume and stability requirement, make sure you really focus on good positions in both the top and bottom.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Lying leg raises start on your back holding the bar over your chest with arms straight. Raise both legs up to touch the bar with shins or toes, then lower them back to the floor. Try to avoid overarching your back as you lower and in the bottom position. Always be pulling your lower back down toward the floor by drawing your belly button in toward your spine.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20"" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To ""shoot through"" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

Of course, if you are working on your toes to bar, you sub those too!

PROGRAM A

WARM UP

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

Complete:
2 Single Arm Push Press Right
2 Single Arm Push Press Left
2 Lying DB Leg Raises - OR - 1 Shoot Thru

4 Single Arm Push Press Right
4 Single Arm Push Press Left
4 Lying DB Leg Raises - OR - 2 Shoot Thrus

6 Single Arm Push Press Right
6 Single Arm Push Press Left
6 Lying DB Leg Raises - OR - 3 Shoot Thrus

8 Single Arm Push Press Right
8 Single Arm Push Press Left
8 Lying DB Leg Raises - OR - 4 Shoot Thrus

Keep adding 2 reps (or 1 rep for shoot thrus) until

14 Single Arm Push Press Right
14 Single Arm Push Press Left
14 Lying DB Leg Raises - OR - 7 Shoot Thrus

Then

Rest 3 Min

Go Back Down
14-12-10-8-6-4-2

RX Men: 40# DB
RX Women: 25# DB

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

Score: Total Time Including 3 Min Rest
Goal: Under 20 Min

Bye Bye Shoulders....

Seriously guys, this one is no joke. With this kind of volume and stability requirement, make sure you really focus on good positions in both the top and bottom.

For the single arm push press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbell off of the shoulder and finish with a press straight to lock out. Bicep by the ear. Standing tall. Locked out elbow. Belly tight.

Lying leg raises start on your back holding the dumbbells over your chest with arms straight. Raise both legs up to touch the DBs with shins or toes, then lower them back to the floor. Try to avoid overarching your back as you lower and in the bottom position. Always be pulling your lower back down toward the floor by drawing your belly button in toward your spine.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20"" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To ""shoot through"" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

If you are working on toes to bar you can sub those in too!

PROGRAM C

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

2 Sandbag Push Press
2 Lying Sandbag Leg Raise - OR - 1 Shoot Thru

4 Sandbag Push Press
4 Lying Sandbag Leg Raise - OR - 2 Shoot Thrus

6 Sandbag Push Press
6 Lying Sandbag Leg Raise - OR - 3 Shoot Thrus

8 Sandbag Push Press
8 Lying Sandbag Leg Raise - OR - 4 Shoot Thrus

Keep adding 2 reps (or 1 rep for shoot thrus) until

14 Sandbag Push Press
14 Lying Sandbag Leg Raise - OR - 7 Shoot Thrus

Then

Rest 3 Min

Go Back Down
14-12-10-8-6-4-2

Ideal bag weights:

Men: 50-70#
Women: 25-45#

Score: Total Time Including 3 Min Rest
Goal: Under 20 Min

Bye Bye Shoulders....

Make sure you are paying attention to maintaining good positions at the top and bottom of every rep!

For the push press you will have your sandbag on the biceps with the elbows high. You may also set up with the bag on one shoulder and do side-to-side push presses.

Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the biceps (or shoulder for sided-to-side) and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

Lying leg raises start on your back holding the bag over your chest with arms straight. Raise both legs up to touch the bag with shins or toes, then lower them back to the floor. Try to avoid overarching your back as you lower and in the bottom position. Always be pulling your lower back down toward the floor by drawing your belly button in toward your spine.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20"" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To ""shoot through"" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

If you are working on toes to bar, you can always sub those too.

SINGLE ARM PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Single Arm Strict Press, Seated Strict Press, or even Front Raises.

LEG RAISES/SHOOT THROUGHS - These movements put A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. You can scale the shoot throughs by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. Or scale the leg raises with less or no weight. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.