WEDNESDAY 07/15/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, NECK/SHOULDER RELIEVER
* 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
5 Rounds
Each Round is:
1 Min Max Reps KB/DB Swings
1 Min Max Reps Box Jump Overs
1 Min Max 1/4 Get Ups (30 Seconds Right + 30 Seconds Left)
Rest 1 Min Between Rounds
RX Men: 40-45# KB/DB
RX Women: 24-30# KB/DB
RX+ Men: 50-55# KB/DB
RX+ Women: 35-40# KB/DB
Box Height Suggestions:
22-24" - Men
18-20" - Women
Score: Total Reps of All Movements Combined Across all 5 Rounds
Goal: 200 Reps+
To hit the goal, set yourself up for:
20+ Swings in the first minute
15 Box Jump Overs in the second minute
5 x 1/4 get ups per side in the third minute.
The fourth minute, you rest. Then repeat for 4 more rounds!
Ideally, it is the same weight for the swings and 1/4 get ups but mix and match if you need to.
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!
For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that works for you! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If jumping isn't happening, sub step up and overs.
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
Other options would be V-Ups, weighted sit-ups or toes to bar.
Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods!
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!
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.
1/4 GET UPS - Focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB WindmillS (SEE MAMA MODIFICATIONS MOVEMENT LIBRARY FOR DEMOS).
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)