TUESDAY 07/09/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY-POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER: GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Spine Strengthening
Post: Hips, Lower Back Release
PROGRAM B
WARM UP
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
5 Rounds
15 Pull Ups
15 Deadlifts
RX Men: 135-155#
RX Women: 85-105#
RX + Men: 185# +
RX + Women: 125# +
Score: Total Time
Goal: Under 20 Min
NOTES:
With a goal of under 20 minutes, you have up to 4 minutes per round. This gives you an opportunity to go a little heavier on the deadlift if you want to. It also gives you NO EXCUSE for getting sloppy or unsafe with the movement. SO make sure you choose a load that you can perform every deadlift with the proper form!
The grip could get sneaky on this one so consider breaking the reps into 2, maybe 3, sets with a really short break just to give your grip a slight reset.
For the pull ups you may do strict (lower the number to something you can complete in under 90 seconds). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. We would not recommend bent over rows on this one as your back will be pretty lit up from the deadlifts.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
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.
PROGRAM A
WARM UP
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
5 Rounds
15 Pull Ups
20 Alternating Single Leg Deadlifts
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs +
RX + Women: 35# DBs +
Score: Total Time
Goal: Under 20 Min
NOTES:
With a goal of under 20 minutes, you have up to 4 minutes per round. This should give you plenty of time practice controlled movement with the single leg deadlifts.
The grip could get sneaky on this one so consider breaking the reps into 2, maybe 3, sets with a really short break just to give your grip a slight reset.
For the pull ups you may do strict (lower the number to something you can complete in under 90 seconds). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. We would not recommend bent over rows on this one as your back will be pretty lit up from the deadlifts.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
For the single leg deadlifts you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.
Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up.
Of course, you can also just hold one dumbbell or if the balance isn't happening just do regular dumbbell deadlifts.
PROGRAM C
WARM UP
Pull Up Warm Up
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
Full Body Simple Warm UP!
5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach
WORKOUT
5 Rounds
15 Pull Ups
10 Bent Over Sandbag Slam
No RX or RX+ weight: Use what you've got!
RX+ Option: Sub 5 Bar or Ring Muscle Ups for the Glory Days crew.
Score: Total Time
Goal: Under 20 Min
NOTES:
With a goal of under 20 minutes, you have up to 4 minutes per round. This should give you plenty of time to get set up properly on every rep for a really aggressive bag slam!
The grip could get sneaky on this one so consider breaking the pull ups into 2, maybe 3, sets with a really short break.
For the pull ups you may do strict (lower the number to something you can complete in under 90 seconds). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. We would not recommend bent over rows on this one as your back will be pretty lit up from the deadlifts.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.
PULL UPS -
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups.
To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
SINGLE LEG DEADLIFT -
This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!
KB/DB Deadlift -
If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar/db/kb path or postpartum and managing core rehab through practice of proper posture feel free to sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB on plates so you're not straining to reach the ground. 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.