ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly
Post: Suns Out Guns Out, Butts & Guts
Either: Endurance, Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Couch Stretch
Post: Chest Opener, Hip Flexors/Psoas

PROGRAM B

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

10 Rounds

7 Seated Box Jumps
7 Supine Barbell or Barbell Bent Over Rows

RX Men: 22-24" Box Height - Seat height right at or below parallel - if doing bent over rows - 95-115# Bar

RX Women: 18-20" Box Height - Seat height right at or below parallel - if doing bent over rows - 65-75# Bar

RX +: 10 Reps of Each Per Round

Score: Total Time
Goal: Don't rush this workout. This is more for quality than time.

Set a nice slow pace that you can complete the reps with really solid technique and minimal rest.

If unable to do seated box jumps - unable to jump - sub weighted step ups.

If you need to do this on something MUCH lower - that's great. We'd rather see seated to practice the skill with a lower jump than regular box jumps at that height.

For this one we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!
You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!! Def step down.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose to do the bent over row, you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

10 Rounds

7 Seated Box Jumps
7 Ring or DB Bent Over Rows

RX Men: 22-24" Box Height - Seat height right at or below parallel - if doing bent over rows - 40-50# DBs

RX Women: 18-20" Box Height - Seat height right at or below parallel - if doing bent over rows - 25-35# DBs

RX +: 10 Reps of Each Per Round

Score: Total Time
Goal: Don't rush this workout. This is more for quality than time.

Set a nice slow pace that you can complete the reps with really solid technique and minimal rest.

If unable to do seated box jumps - unable to jump - sub weighted step ups.

If you need to do this on something MUCH lower - that's great. We'd rather see seated to practice the skill with a lower jump than regular box jumps at that height.

For this one we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!
You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!! Def step down.

For the ring/TRX 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. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you choose bent over rows, you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

SEATED BOX JUMPS -

This is going to be all about managing the impact and pressure to your core and pelvic floor. For mamas early in pregnancy or further along in rebuilding of postpartum, you can try a lower height box to jump to or a higher height box to sit from. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings or Thrusters if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins!

RING ROWS/DB BENT ROWS/TRX ROWS -

If you find that these movements create a lot of pressure and/or coning in the belly you can try elevating a standing Banded Lat Pull Down.