#blamejulian

No Program C today!  Get after A, B, or SHIFT!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SOGO
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: Sciatica/Piriformis, Lower Back Release

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

WORKOUT

So Simple It's Scary...
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

12 Deadlifts
24 Unweighted Alternating Lunges

RX Men: 135#
RX Women: 85#

RX + Men: 155# +
RX + Women: 105# +

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

NOTES:

The deadlift weight is meant to be light and mostly unbroken.  Do NOT get sloppy with it.  Good set up, flat back on way up AND down.  Bend your damn knees!

The lunges are unweighted.  We love reverse lunges and they would work well for this workout, but any style lunge is allowed.

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.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

Whenever Deadlifts are written in the workout that's generally what we focus on.  And then the workout starts and you're like, "Ohhh..." It happens to us all. Don't sleep on body weight lunges. These are going to stack up fast and make the deadlifts feel like your butt cheeks decided to call it a day and pack it up and move out.  Focus on keeping your torso upright, not letting the toe jet out over the knee, and pacing, pacing, pacing! Stay controlled in the lunges, feel the rhythm, feel the rhyme, come on now...I hope my butt stays with me this whole time.

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

WORKOUT

So Simple It's Scary...
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

12 DB Deadlifts
24 Unweighted Alternating Lunges

RX Men: 40#
RX Women: 25#

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 7 Rounds +

The deadlift weight is meant to be light and mostly unbroken.  Do NOT get sloppy with it.  Good set up, flat back on way up AND down.  Bend your damn knees!

The lunges are unweighted.  We love reverse lunges and they would work well for this workout, but any style lunge is allowed.

For the deadlifts the 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.
To lower - reach the butt back. Keep the chest lifted and belly tight.  Keep those heels 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!

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

Whenever Deadlifts are written in the workout that's generally what we focus on.  And then the workout starts and you're like, "Ohhh..." It happens to us all. Don't sleep on body weight lunges. These are going to stack up fast and make the deadlifts feel like your butt cheeks decided to call it a day and pack it up and move out.  Focus on keeping your torso upright, not letting the toe jet out over the knee, and pacing, pacing, pacing! Stay controlled in the lunges, feel the rhythm, feel the rhyme, come on now...I hope my butt stays with me this whole time.