FRIDAY 04/03/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER - OLY
POST (best after the main workout): SUNS OUT GUNS OUT EITHER (can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, COOL DOWN FLOW
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 KB/DB Swings
24 Russian Twists
RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB
No RX+!
If you need to go lighter for the Russian Twists you may use a plate or a dumbbell:
Men: 40-50#
Women: 25-35#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds
Lots of shoulder stuff this week, so if you are feeling a little smoked, just go eye level on the swings.
Shoot for 90 seconds or less per round.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level or all the way overhead.
Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
You can use a plate, med ball or dumbbells for the Russian Twists. Each twist counts as a rep.
Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.
Modify by not leaning back as far, or going unweighted and just touching your fingertips to the floor on each side.
Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period.
Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)
RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!