FRIDAY 10/18/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE (COULD ALSO DO THIS BEFORE OR AFTER THE WORKOUT TODAY IF DESIRED)
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release | Pigeon Stretch
Post: Hips | Shoulder Stretch
PROGRAM A
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Workout
6 Rounds
1 Wall Walk
12 Half Up - Half Down Lunges* (Right Hand Up)
1 Wall Walk
12 Half Up - Half Down Lunges* (Left Hand Up)
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 2 Wall Walks each time
RX+ Women: 35# DBs / 2 Wall Walks each time
*NEW VERSION- SEE DESCRIPTION!
Score: Total Time
Goal: Under 15 Min
This workout will really tax your core, so make sure that you are bracing yourself at all times!
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.
(NEW VERSION) - This 1/2 Up 1/2 Down Lunge will be one dumbbell locked out overhead with the other at the farmer carry position. Alternate your feet So for each set of 12 you do 6 per leg.
For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell by your side.
For the second set of 12 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell by your side.
Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all the way up between lunges.
Modify to both dumbbells at the shoulder or in the farmer carry position, or step ups!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Workout
6 Rounds
1 Wall Walk
12 Overhead Lunges (Alternating)
1 Wall Walk
12 Back Rack Lunges (Alternating)
RX Men: 75#
RX Women: 55#
RX+ Men: 95#+ / 2 Wall Walks each time
RX+ Women: 65#+ / 2 Wall Walks each time
Score: Total Time
Goal: Under 15 Min
This workout will really tax your core, so make sure that you are bracing yourself at all times!
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.
For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
Modify to a front rack or back rack lunge or step ups!
For the back rack lunges you will place the bar on your back SAFELY (absorb with the knees). Then, perform the lunging action as it is described above. It is still alternating so 12 reps is 6 per leg.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
Workout
6 Rounds
1 Wall Walk
12 Sandbag Bear Hug Lunges (Alternating)
1 Wall Walk
12 Sandbag Bear Hug Lunges (Alternating)
Ideal weight for sandbags:
Men: 50-70#
Women: 25-45#
RX+: 2 Wall Walks each time.
Score: Total Time
Goal: Under 15 Min
This workout will really tax your core, so make sure that you are bracing yourself at all times!
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.
For the bear hug lunge, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.
WALL WALKS - 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, or Seated Strict Press
HALF UP - HALF DOWN LUNGES - 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 try hold the weight in the front rack or by your side like a farmer carry if that allows you to manage your posture and the pressure or any coning in your belly. 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.