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: LOWER BACK RELEASE, 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

WORKOUT

14 Min EMOM
(Every Min on the Min for 14 Min)
Min 1: 8 Single Leg Deadlifts + Max Bodyweight Lunges
Min 2: 8 Single Leg Deadlifts + Max Push Up + Tap + Tap

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

**If you aren't ready for single leg deadlifts you may switch to 10 regular dumbbell deadlifts each time. Don't get sloppy!

Score: Total Lunge and Push Up + Tap + Tap Reps across all 14 Min
Goal: 150-200 Reps +

Set yourself up to allow for at least 12 lunges or push up + taps each minute. This means you'll want to complete the deadlifts in about 30 seconds.

For the single leg deadlift, you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up.

Remember 8 reps = 4 on each leg.

You can always modify to a single dumbbell or even regular deadlifts if you need to. For regular deadlifts, increase the reps to 10.

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. Each time you lunge = 1 rep.

For the push up plus taps 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. Then tap your left shoulder with your right hand and your right shoulder with your left hand. 1 rep = 1 push up + tap left + tap right.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

14 Min EMOM
(Every Min on the Min for 14 Min)
Min 1: 4 Heavy Deadlifts + Max Bodyweight Lunges
Min 2: 4 Heavy Deadlifts + Max Push Up + Tap + Tap

No RX or RX+ Today. First score is weight you use. Second score is Total Lunge and Push Up + Tap + Tap Reps across all 14 Min

Suggested weight ranges:
Men: 155-275#
Women: 105-185#

Score # 1: Weight Used
Goal: Heavy but unbroken and safe form

Set yourself up to allow for at least 12 lunges or push up + taps each minute. This means you'll want to complete the deadlifts in about 30 seconds. Go heavy but unbroken!

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 the way up between reps, bring feet in line with each other and alternate legs with each lunge. Each time you lunge = 1 rep.

For the push up plus taps 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. Then tap your left shoulder with your right hand and your right shoulder with your left hand. 1 rep = 1 push up + tap left + tap right.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps


(AMRAP - Reps)
Score #2: Total Lunge and Push Up + Tap + Tap Reps across all 14 Min

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

14 Min EMOM
(Every Min on the Min for 14 Min)
Min 1: 4-8 Sandbag Over Shoulder + Max Bodyweight Lunges
Min 2: 4-8 Sandbag Over Shoulder + Max Push Up + Tap + Tap

Suggested Sandbag Loading:
Men: 50-100#+
Women: 25-70#+

**If you have a lighter bag - do the higher 7-8 reps. If your bag is super heavy think more like 4-5 reps each time.

Score: Total Lunge and Push Up + Tap + Tap Reps across all 14 Min
Goal: 150-200 Reps +

Set yourself up to allow for at least 12 lunges or push up + taps each minute. This means you'll want to complete the deadlifts in about 30 seconds.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

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. Each time you lunge = 1 rep.

For the push up plus taps 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. Then tap your left shoulder with your right hand and your right shoulder with your left hand. 1 rep = 1 push up + tap left + tap right.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

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.

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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.