FRIDAY 10/11/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
SWAP: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Couch Stretch
Post: Hip Flexor/Psoas | Cool Down Flow
PROGRAM A
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Workout
30 DB Thrusters
40 Weighted Sit Ups
30 DB Hang Squat Cleans
40 Toes to Bar / V-Ups
30 DB Squats
20 Shoot Throughs
RX Men: 40# DBs, 20# ish weighted sit up
RX Women: 25# DBs, 13-15#ish weighted sit up
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Score: Total Time
Goal: Under 16 Min
Make sure you check out the workout demo on IG or members-only. Go to Learn>Movement Library on members-only for detailed instruction of these movements.
Choose a load that you can complete at least 15 reps of each movement if that's all you had to do. Break up the DB movements into smaller sets of 7-10 reps, even smaller for the bodyweight stuff. No section should take longer than 3 minutes.Thrusters start with DBs on the shoulders, elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat. Stand up hard and fast. Press the DBs straight up to lock out - biceps by the ears.
For the sit ups, touch the DB to the floor overhead at the bottom and press it overhead at the top. Keep your feet on the floor.
Switch to regular sit ups if you need to.
Start standing tall for the hang squat clean holding the DBs by your sides with straight arms. Reach the hips back slightly and bend the knees.
Stand up hard and fast! Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around FAST to allow the DBs to land on the shoulders in the bottom of the squat.
Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep.
Toes to bar starts hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
Modify to Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.
Same squat mechanics apply on the DB squats as with the thrusters, just keep the DBs on your shoulders the whole time.
For the shoot throughs you will need 2 objects that can support your bodyweight between that are the same height (boxes, parallettes, chairs etc). Try around 20" to start and go up or down as needed.
Start with hands on the objects in a plank position. To shoot through keep your arms straight and jump 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. Jump your feet back through to your starting position.
See toe to bar mods above if these aren't happening
PROGRAM B
WARM UP
Full Body Simple Warm Up
Overhead Warm Up
Squat Warm Up
Workout
30 Thrusters
40 Weighted Sit Ups
30 Hang Squat Cleans
40 Toes to Bar / V-Ups
30 Back Squats
20 Shoot Throughs
RX Men: 75# Bar, 20# ish weighted sit up
RX Women: 55#, 13-15#ish weighted sit up
RX+ Men: 95#-115#+
RX+ Women: 65#-80+
Score: Total Time
Goal: Under 16 Min
Make sure you check out the workout demo on IG or members-only. Go to Learn>Movement Library on members-only for detailed instruction of these movements.
Choose a load that you can complete at least 15 reps of each movement if that's all you had to do. Break up the Barbell movements into smaller sets of 7-10 reps, even smaller for the bodyweight stuff. No section should take longer than 3 minutes.
Thrusters start with bar on the shoulders, elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat. Stand up hard and fast. Press the bar straight up to lock out - biceps by the ears.
For the sit ups, touch the plate/DB to the floor overhead at the bottom and press it overhead at the top. Keep your feet on the floor.
Switch to regular sit ups if needed.
Start standing tall for the hang squat clean holding the bar near your hips with straight arms. Reach the hips back slightly and bend the knees.
Stand up hard and fast! Pull the bar up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around FAST to allow the bar to land on the shoulders in the bottom of the squat.
Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep.
Toes to bar start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
Modify to Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.
Same squat mechanics apply on the back squats as with the thrusters, except the bar is on your shoulders behind your head, so no high elbows.
For the shoot throughs you will need 2 objects that can support your bodyweight between that are the same height (boxes, parallettes, chairs etc). Try around 20" to start and go up or down as needed.
Place hands on the objects in a plank position. To shoot through keep your arms straight and jump 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. Jump your feet back through to your starting position.
See toe to bar mods above if needed.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Workout
30 Sandbag Thrusters
30 Sandbag Sit Ups
30 Sandbag Hang Squat Cleans
30 Sandbag Supine Toe Taps
30 Sandbag Back Squats
10 Sandbag Get Ups Right
10 Sandbag Get Ups Left
Ideal weights for Sandbags:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: Under 16 Min
Make sure you check out the workout demo on IG or members-only. Go to Learn>Movement Library on members-only for detailed instruction of these movements.
Break up the movements into smaller sets of 7-10 reps (smaller for the Get Ups). No section should take longer than 3 minutes.
For the thrusters the bag will be on the biceps with the elbows high OR you can have the bag on one shoulder and do side-to-side.
Feet under shoulders, heels down. Reach the butt back and down and squat until your butt is below your knees. Stand hard and fast to pop the bag off of the body. Move the face out of the way and press the bag straight up. Keep belly tight and finish locked out overhead. For the side to side version, lower the bag down onto the other shoulder.
For sit ups, hold the bag to chest so that when you sit up it is resting on your biceps. For a heavier bag you may need to switch to a lighter dumbbell or plate.
Modify to regular situps without the weight.
Hang squat clean starts standing tall, holding the bag near the waist with straight arms. Reach the hips back and bend the knees to dip, arms still straight.
Stand up hard and fast! Pull the sandbag up the body and pull YOURSELF DOWN at the same time. Rotate the elbows around the bag FAST to allow it to land on the biceps in the bottom of the squat.
Drive through the heels to stand. Lead with chest and elbows, stand fully to complete each rep.
For the toe touches, lie on your back, legs extended, heels a few inches off the floor. Arms straight up in the air holding the bag like the top of a bench press. Keep your belly tight. Squeeze your legs together and raise them up until your toes or shins touch the bag.
For the back squats, same squatting mechanics apply as in the thruster except you keep the bag on your shoulders behind your head.
For the get up, start lying on your back hugging the bag to your chest with your left arm. Bend your left knee. Roll on to your right forearm then up to your right hand.
Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.
THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats
WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to 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, Waiter Walk (Use the BIRTHFIT Youtube library for demos of these movements!)
TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. 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. (Use the BIRTHFIT Youtube library for demos of these movements!)
SHOOT THROUGHS- This movement puts 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 movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. 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. (Use the BIRTHFIT Youtube library for demos of these movements!)
SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (Use the BIRTHFIT Youtube library for demos of these movements!), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.