FRIDAY 05/31/2019

May 28, 2019 MIranda Alcaraz

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE - OLY
POST - BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER -

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Stress Relief, Hamstrings, Pigeon

PROGRAM B

PROGRAM B

WARM UP

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

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

You could skip the overhead press part of this warm up - but the first part is great to get you ready for the dips!

WORKOUT

4 Rounds
15 Deadlifts
10 Dips
15 Box Jumps
10 Dips

RX Men: 155# / 22-24" Box
RX Women: 105# / 18-20" Box

RX + Men: 185# +
RX Women: 135# +

Fun RX+ Option: Swap Out Dips for Push Up + Shoot Thru

Score: Total TIme
Goal: Under 15 Min

NOTES:

For this workout choosing the appropriate weight and dip variation will be super important.

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.

Choose a weight that you can complete all 15 reps in each round in 2-3 sets. You definitely don't want to go to singles on this one.

For the dips you may choose to do ring dips, stationary dips, banded ring or stationary dips, leg assisted ring or stationary dips, parallette dips, between box dips, or end of bench dips!

(RX would be unassisted either on rings, stationary, or parallettes)

Make sure you can complete the 10 reps in no more than 3 quick sets.

For all variations start with straight arms in the top and lower elbows just below shoulders. Make sure that as you dip the chest comes forward and the elbows go BACK not OUT!

RX+ For the push up + shoot through, start with hands on your parallettes or boxes. A push up + shoot through + shoot back to plank = 1 Rep.

For the box. make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

PROGRAM A

PROGRAM A

WARM UP

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

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Dumbbell Shoulder Warm Up

You could skip the overhead press part of this warm up - but the first part is great to get you ready for the dips!

WORKOUT

4 Rounds
20 Single Leg DB Deadlifts (Alternating)
10 Dips
15 Box Jumps
10 Dips

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box

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

Fun RX+ Option: Swap Out Dips for Push Up + Shoot Thru

If single leg deadlifts aren't your jam - you may sub 30 single head touch traditional dumbbell deadlifts!

Score: Total TIme
Goal: Under 15 Min

NOTES:

Focus on quality for this one, especially on the deadlifts! Choose a variation of dip at which you can complete the 10 reps in no more than 3 quick sets.

Single leg deadlift - hold the dumbbell or kb in the opposite hand of the leg that will be working.

Fight not to twist. Allow a slight bend in the knee, hinge at the hip and touch one head of the dumbbell to the floor.

Keep the back flat and belly tight and squeeze the butt to stand up. -

Optional traditional DB deadlift - DBs will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive the heels 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.

For the dips you may choose to do ring dips, stationary dips, banded ring or stationary dips, leg assisted ring or stationary dips, parallette dips, between box dips, or end of bench dips!

(RX would be unassisted either on rings, stationary, or parallettes)

For all variations start with straight arms in the top and lower elbows just below shoulders. Make sure that as you dip the chest comes forward and the elbows go BACK not OUT!

RX+ For the push up + shoot through, start with hands on your parallettes or boxes. A push up + shoot through + shoot back to plank = 1 Rep.

For the box. make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

PROGRAM C

PROGRAM C

WARM UP

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

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Dumbbell Shoulder Warm Up

You could skip the overhead press part of this warm up - but the first part is great to get you ready for the dips!

WORKOUT

4 Rounds
10 Sandbag Over Shoulder
10 Dips
15 Box Jumps
10 Dips

No RX or RX+ for weight on this - use the bag you've got!
Box height should be roughly 22-24" for Men and 18-20" for Women
Fun RX + Option: Swap Out Dips for Push Up + Shoot Thru

Score: Total TIme
Goal: Under 15 Min

NOTES:

This will be a great combo of explosiveness and control. Be aggressive with the hip extension in the over-the-shoulders and box jumps. Keep your body nice and tight to maintain control in the dips.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the dips you may choose to do ring dips, stationary dips, banded ring or stationary dips, leg assisted ring or stationary dips, parallette dips, between box dips, or end of bench dips!

(RX would be unassisted either on rings, stationary, or parallettes)

Make sure you can complete the 10 reps in no more than 3 quick sets.

For all variations start with straight arms in the top and lower elbows just below shoulders. Make sure that as you dip the chest comes forward and the elbows go BACK not OUT!

RX+ For the push up + shoot through, start with hands on your parallettes or boxes. A push up + shoot through + shoot back to plank = 1 Rep.

For the box. make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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