ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Down Dog Flow
Post: Pigeon, SI Joint Release

PROGRAM B

WARM UP

Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

10 Handstand Shoulder Taps
10 Walking Farmer Lunges
10 Push Press
10 Walking Front Rack Lunges

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

This workout requires a TON of shoulder stamina and stability. Choose a load and tap variation that you can maintain a safe and stable shoulder position while under tension for at least 10 reps of everything.

These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.

Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.

For the walking lunges first you'll do back rack, then later front rack.

For back rack you will SAFELY place the bar on your traps behind your neck but NOT on your neck.

For front rack, the bar will rest high up on your shoulders in front of you with your elbows high.

The actual lungeing movement is the same. Step forward, keeping your chest up and belly tight. Step far enough out that as you gently lower your back knee to touch the floor, your front knee does not travel beyond your toes. Keep the heel of your front foot down as you step your back foot forward in line with the front foot. Alternate your stepping leg and repeat. Each step = 1 rep.

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.

PROGRAM A

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

10 Handstand Shoulder Taps
10 Walking Farmer Lunges
10 DB Push Press
10 Walking Front Rack Lunges

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

This workout requires a TON of shoulder stamina and stability. Choose a load and tap variation that you can maintain a safe and stable shoulder position while under tension for at least 10 reps of everything.

These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.

Keep your belly tight to avoid over extension of your spine. Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.

If touching your shoulder isn't happening try just raising your hand a few inches from the floor and get a feel for the hip shift.

For the walking farmer lunges hold the DBs in your hands with arms by your sides.

For front rack lunges, the DBs will rest high up on your shoulders with your elbows high.

The actual lungeing movement is the same. Step forward, keeping your chest up and belly tight. Step far enough out that as you gently lower your back knee to touch the floor, your front knee does not travel beyond your toes. Keep the heel of your front foot down as you step your back foot forward in line with the front foot. Alternate your stepping leg and repeat. Each step = 1 rep.

If lunges are an issue you can always do step ups.

For the push press you will have a dumbbell in each hand at the shoulders. 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 dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

PROGRAM C

WARM UP

Full Body Simple Warm Up
Overhead Warm Up

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

20' Handstand Walk
10 Walking Farmer Lunges
10 Push Press
10 Walking Front Rack Lunges

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

This workout requires a TON of shoulder stamina and stability. Choose a load and tap variation that you can maintain a safe and stable shoulder position while under tension for at least 10 reps of everything.

Handstand walk should be something you CAN do without falling for the most part.

When you kick up to your handstand, keep your feet together and shift them slightly beyond the shoulders. As you begin to tip, step forward with your hands. Keep your belly tight and think about always trying to push the floor away from you. Make sure you've mastered the handstand shoulder taps, and forward roll outs before attempting to handstand walk!

If using dumbbells your first set of lunges will be farmer lunges with the dumbbells down at the sides.

If using the bar - it will be placed on the back.

For front rack, the bar or dumbbells will rest high up on your shoulders in front of you with your elbows high.

The actual lungeing movement is the same. Step forward, keeping your chest up and belly tight. Step far enough out that as you gently lower your back knee to touch the floor, your front knee does not travel beyond your toes. Keep the heel of your front foot down as you step your back foot forward in line with the front foot. Alternate your stepping leg and repeat. Each step = 1 rep.

You can always sub steps ups for the lunges if those give you any issues.

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.

HANDSTAND SHOULDER TAPS -

For pregnant mamas and mamas in the rehab stages of postpartum, consider weighing risk vs. reward with this movement. The potential risks are: creating an unnecessary amount of pressure in the core/pelvic floor which are already compromised during pregnancy, creating an unstable midline with little support for your spine, creating an opportunity for falling. The potential rewards are going to be different for everyone. Please weigh carefully. If you decide to modify, you can try a Pike Position (knees on box or bench) with shoulder taps or any of the modifications for the SHIFT version.

FARMER/FRONT RACK/ALTERNATING LUNGE -

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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to use a lighter weight, do the same type of lunge/hld for both movements, or make it an unweighted lunge instead.

PLANK SHOULDER TAPS -

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 elevated taps with hands on box, bench, wall, table, etc. You could also lower the knees to the floor and tap from table top or hover the knees in an advanced table top position or low bear pose and add taps.