ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON STRETCH
POST: SI JOINT RELEASE AND CHEST OPENER

PROGRAM A

WARM UP
Full Body Simple Warm Up

Workout

3 Rounds
60 Alternating Lunges (Unweighted)
30 Push Ups
30 Dumbbell Bent Over Rows

RX Men: 40-50# Dumbbells
RX Women: 25-35# Dumbbells

RX+ Men/Women: 4 Rounds

Score: Total Time
Goal: Under 15 Min

You're shooting for sub 5 minute rounds here. Get comfy with the burn on the lunges and modify the push ups and rows to something you could do at least 15 reps of when you are fresh. You'll probably break them up more than that later on!

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 the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 60 you end up doing 30 on each side.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest.  Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM B

WARM UP
Full Body Simple Warm Up

Workout

3 Rounds
60 Alternating Lunges (Unweighted)
30 Push Ups
30 Barbell Bent Over Rows

RX Men: 95#-115#
RX Women: 65-75#

RX+ Men/Women: 4 Rounds

Score: Total Time
Goal: Under 15 Min

You're shooting for sub 5 minute rounds here. Get comfy with the burn on the lunges and modify the push ups and rows to something you could do at least 15 reps of when you are fresh. You'll probably break them up more than that later on!

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 the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 60 you end up doing 30 on each side.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

If you really want to go full party pump mode, use the same barbell for the bent rows to do 30 reps bench press instead of the push ups!

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM C

WARM UP
Full Body Simple Warm Up

Workout

3 Rounds
60 Alternating Lunges (Unweighted)
20 Push Up + Sandbag Walk Over
20 Bent Over Sandbag Slams

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: 4 Rounds

Score: Total Time
Goal: Under 15 Min

Notice the reps are a bit different in this version!

You're shooting for sub 5 minute rounds here. Get comfy with the burn on the lunges and modify the push ups to something you could do at least 15 reps of when you are fresh. The walk over is more taxing on your core than you think!

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 the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 60 you end up doing 30 on each side.

For the push up + walk over set up in plank with sandbag outside one of your hands. We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Once you fully press up, walk your hands onto and over the sandbag to the other side where you'll perform another push up. Each push up counts as a rep once you walk it to the other side.

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.

ALTERNATING LUNGE - 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 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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.