THURSDAY 09/05/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Hamstrings, Shoulder Stretch
PROGRAM A
WARM UP
Full Body Warm Up
WORKOUT
EMOM 16 Min:
(Every minute on the minute for 16 minutes)
1st min - 5L/5R Staggered Stance Deadlifts
2nd min - 2-3 Wall Walks
RX Men: 40-50# Dumbbells
RX Women: 25-35# Dumbbells
RX+ Option: May try heavier dumbbells.
RX Plus Men: Add a 4th Wall Walk or 6th Deadlift to each side
RX Plus Women: Add a 4th Wall Walk or 6th Deadlift to each side
Score: Total Reps (so if you complete them all just add it all up) FORM is more important than speed here!
Goal: Go all 16 minutes!
Okay so priority number one is to get all the reps, that's 80 deadlifts!
Make sure you choose a load that you can maintain solid technique for every one of those reps. The staggered stance variation of the deadlift is very hamstring intensive so don't overdo it on the weight!
For the deads and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds.
For the staggered stance deadlifts the DBs will start on the ground. One DB on each side of your front foot. Feet are hip width apart but one foot is about a foot or so ahead of the other.
Heels are down and knees are bent. Hands and grip are outside the front leg. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive the heel of your front foot into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.
To lower - reach the butt back. Keep the chest lifted and belly tight. Keep that front heel down. Once past the knees you will re-bend the knees and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box or even inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
PROGRAM B
WARM UP
Full Body Warm Up
WORKOUT
16 Min EMOM
(Every Minute on the Minute for 16 Min)
1st min - 10 Deadlifts
2nd min - 2-3 Wall Walks
RX Men: Heavy with Great Form
RX Women: Heavy with Great Form
RX Plus Men: Add a 4th Wall Walk
RX Plus Women: Add a 4th Walk
Score: Weight used for Deadlift
Goal: Go all 16 minutes!
Okay so priority number one is to get all the reps, that's 80 deadlifts!
Make sure you choose a load that you can maintain solid technique for every one of those reps.
Totally cool to break up the reps into a couple sets. For the deads and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box or even inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
PROGRAM C
WARM UP
Full Body Warm Up
WORKOUT
16 Min EMOM
(Every Minute on the Minute for 16 Min)
1st min - 8+ Sandbag Slams
2nd min - 2-3 Wall Walks
RX Men: Use the bag you've got
RX Women: Use the bag you've got
RX Plus Men: Add a 4th Wall Walk or do more slams!
RX Plus Women: Add a 4th Wall Walk or do more slams!
Score: Total Reps Combined!
Goal: Go all 16 minutes get at least 64 slams!
Okay so priority number one is to get all the reps, that's 64+ slams!
For the slams and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds. So if you are working with a heavier bag, feel free to adjust the reps to allow for appropriate rest/transition time at the bottom of the minute.
The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box or even inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
STAGGERED STANCE DEADLIFT - This can be a great movement for Mamas but if the shape of the belly, unsteady balance, or pubic symphisis is making the movement uncomfortable or painful, you might want to try the Shift programming with KB/DB Deadlifts and/or any of those modifications.
WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps
KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill