WEDNESDAY 06/24/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, CHEST OPENER
* 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
Pull Up Warm Up
Box Jump Warm Up
WORKOUT
Every 2 Min for 12 Min
(6 Total Rounds)
2 Wall Walks
8 Toes to Bar
Max Reps Jump Over
No weight needed!
Jump over height suggestions:
Men: 20-24"
Women: 16-20"
See below for jump over subs
RX+ Men/Women: 3 Wall Walks + 12 Toes to Bar
Score: Total Jump Over Reps ONLY
Goal: 60-85 Jump Overs
The goal is to get 10-15 jump overs per round which should take 30-45 seconds. Give yourself a minute just in case! This means, you'll want to complete the wall walks and toes to bar in about a minute in the first few rounds.
If you are super sore from the Vault hop overs, sub the jump overs with step up overs or Russian swings.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.
For push up + taps, do 10 per round. 1 rep = push up + tap left + tap right. RX+, do 15!
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
We'd love to see you jump if possible, even if it's over a low height. But, if jumping is not an option, try step up and overs, or Russian kettlebell swings.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up
WORKOUT
Every 2 Min for 12 Min
(6 Total Rounds)
20 Foot Handstand Walk
8 Toes to Bar
Max Reps Jump Over
No weight needed!
Jump over height suggestions:
Men: 20-24"
Women: 16-20"
See below for jump over subs
RX+ Men/Women: 30 Foot Handstand Walk + 12 Toes to Bar
Score: Total Jump Over Reps ONLY
Goal: 60-85 Jump Overs
The goal is to get 10-15 jump overs per round which should take 30-45 seconds. Give yourself a minute just in case! This means, you'll want to complete the handstand walk and toes to bar in about a minute in the first few rounds.
If you are super sore from the Vault hop overs, sub the jump overs with step up overs or Russian swings.
You should be pretty proficient with handstand walking on its own before attempting to do it in a workout. 20 feet should take less than 40 seconds. Shorten the distance if you need to.
If you want to get some extra practice in, try subbing pike walk arounds with your feet on a box or short handstand walk to walls.
Keep a tight belly, glutes, and quads. Always be pushing the floor away from you with your planted hand.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
We'd love to see you jump if possible, even if it's over a low height. But, if jumping is not an option, try step up and overs, or Russian kettlebell swings.
WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps
TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: 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, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
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.
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)
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!