TUESDAY 09/24/2019

 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Morning Coffee
Post: Hips, Calves/Ankles

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up

Workout

800m Run
50 Dumbbell Squats
400m Run
30 Dumbbell Squats
200m Run
15 Dumbbell Squats

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

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

Score: Total Time
Goal: Under 18 min

Simple and straight forward, this workout gives us a chance to dig in and get to work!
The middle round will be the most mentally challenging but if you stay relaxed, keep breathing and just keep moving, you will crush it!

For the runs, you're working with 4-5 minutes, 2-3 minutes, and 1-2 minutes respectively. If unable to run due to space or weather purposes - try 4 then 2 then 1 minutes of doubles/singles/low step ups/Mtn Climbers/taps to a low target. You might also shorten the distance to fit within the time constraints for each round.

Choose a load on the squats that allows for sets of at least 10 reps in the first round.

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

PROGRAM B*

PROGRAM B

WARM UP

Running Warm Up
Squat Warm Up

Workout

800m Run
50 Back Squats
400m Run
30 Back Squats
200m Run
15 Back Squats

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 18 min

Simple and straight forward, this workout gives us a chance to dig in and get to work!
The middle round will be the most mentally challenging but if you stay relaxed, keep breathing and just keep moving, you will crush it!

For the runs, you're working with 4-5 minutes, 2-3 minutes, and 1-2 minutes respectively. If unable to run due to space or weather purposes - try 4 then 2 then 1 minutes of doubles/singles/low step ups/Mtn Climbers/taps to a low target. You might also shorten the distance to fit within the time constraints for each round.

Choose a load on the squats that allows for sets of at least 10 reps in the first round.

The back squat starts with the bar on your back, resting on your shoulders and upper traps. You may either set up from the squat rack or power clean and push press the bar from the floor, overhead to your back rack.

The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up

Workout

60/44 Cal Bike or 1000m Row
50 Back Squats
30/22 Cal Bike or 500m Row
30 Back Squats
15/11 Cal Bike or 250m Row
15 Back Squats

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 20 min

Simple and straight forward, this workout gives us a chance to dig in and get to work!
The middle round will be the most mentally challenging but if you stay relaxed, keep breathing and just keep moving, you will crush it!

For the bike/row, you're working with 4-5 minutes, 2-3 minutes, and 1-2 minutes respectively. Adjust the calories/distance (ideally before you start the workout) to fit within the time constraints if you need to.

Choose a load on the squats that allows for sets of at least 10 reps in the first round.

The back squat starts with the bar on your back, resting on your shoulders and upper traps. You may either set up from the squat rack or power clean and push press the bar from the floor, overhead to your back rack.

The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

 
MIranda AlcarazTuesday, 2019week39