THURSDAY 07/23/2020
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: SCIATICA/PIRIFORMIS, LOWER BACK 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
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Alternating Single Leg Deadlifts
20 Alternating Unweighted Step Ups
**If you are unable or uncomfortable doing the single leg deadlifts - you may switch to regular dumbbell deadlifts! Just post that in the comments.
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Box Height Suggestions:
Men: 22-24"
Women 18-20"
Score: Total Number of Completed Rounds + any additional Reps
Goal: 7-9 Rounds
This version is going to ignite the booty. Keep your belly tight and focus on one spot on the floor in front of you to help balance in the deadlifts.
You are shooting for a pace of about 90 seconds per round.
For the step ups, pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.
Alternate feet with each step (so a set of 20 will be 10 per side). Put your whole foot on the step, keep your chest up, drive off of the heel and stand all the way up on top of the box.
You can also switch these to alternating lunges if that feels better or you don't have anything to step up on.
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 each dumbbell to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.
Remember 10 reps = 5 on each leg.
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
5 Moderately Heavy Deadlifts
20 Alternating Unweighted Step Ups
**Deadlift weights are listed in ranges. Put weight you used in comments.
RX Men: 155-205#
RX Women: 105-145#
RX+ Men: 225-275#
RX+ Women: 155-185#
Box Height Suggestions:
Men: 22-24"
Women 18-20"
Score: Total Number of Completed Rounds + any additional Reps
Goal: 8-10 Rounds
Choose a load on the deadlifts that you can do unbroken. It should feel moderately heavy at first. Don't worry, it will feel a LOT heavier by the 6 minute mark. Make sure you maintain good form. Drop the load if you feel your back starting to round.
Shoot for 1:10-1:30 per round.
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.
For the step ups, pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.
Alternate feet with each step (so a set of 20 will be 10 per side). Put your whole foot on the step, keep your chest up, drive off of the heel and stand all the way up on top of the box.
You can also switch these to alternating lunges if that feels better or you don't have anything to step up on.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
5-8 Sandbag Over Shoulder
20 Alternating Unweighted Step Ups
**Adjust number of Over the Shoulder Reps based on the weight of your bag and how difficult it is for you!
**List weight of bag in comments
Bag Suggestions for this workout:
Men: 50-125#
Women: 25-75#
Box Height Suggestions:
Men: 22-24"
Women 18-20"
Score: Total Number of Completed Rounds + any additional Reps
Goal: 8-10 Rounds
Choose a rep target with the sandbag that you can complete the reps consistently in 20-30 seconds.
Set yourself for a pace of 1:10-1:30 per round.
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!!!
For the step ups, pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.
Alternate feet with each step (so a set of 20 will be 10 per side). Put your whole foot on the step, keep your chest up, drive off of the heel and stand all the way up on top of the box.
You can also switch these to alternating lunges if that feels better or you don't have anything to step up on.
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.
STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always try a smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
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 it’s 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.