FRIDAY 05/22/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT
SWAP (skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, POSTERIOR CHAIN RELEASE
* 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
Box Jump Warm Up
WORKOUT
Part 1
10 Minute AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
10 Box Jumps
10 KB/DB Swings
10 Weighted Sit Ups
Rest 2 Min Before Part 2
Score: Total rounds completed plus any additional reps.
Part 1 Goal: 7-10 Rounds
Part 2
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
10 Box Jumps
10 KB/DB Swings
10 Weighted Sit Ups
Use same loading and everything as you did from Part 1.
Part 2 Goal: 4-6 Rounds
RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB
Box Height:
Men: 22-24"
Women: 18-20"
Sit Up Weight:
Men: 30-50#
Women: 20-35#
If you want to bust out the barbell on this one, you could do hang power snatches instead of the swings. They should be light!
For the box jumps choose a height that allows you to land safely but requires you to stay focused! 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!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! If jumping is just not happening for any reason, go with step ups.
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 dumbbell weightless and then (keeping the belly tight) guide the weight all of 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!
If you are not comfortable going overhead, just go to shoulder/eye level and back down.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted sit ups aren't happening do regular sit ups without the weight.
Mamas, make sure you check out all of the mama modifications on members-only. Some options in place of the sit ups are, any of the functional progressions or ball slams!
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
KB SWING - If you notice and 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!
SIT UPS/WEIGHTED SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)