TUESDAY 08/11/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COUCH STRETCH, 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
WORKOUT
10 Supine Rows
10 Push Up Tap+Tap
10 Toes to Bar / V-Ups
10 Push Up Tap+Tap
9 Supine Rows
9 Push Up Tap+Tap
9 Toes to Bar / V-up
9 Push Up Tap+Tap
....
Keep lowering by 1 per round 8-7-6-5-4-3-2 - and finally
1 Supine Row
1 Push Up Tap+Tap
1 Toes to Bar / V-Up
1 Push Up Tap+Tap
No weight needed today.
Supine row should be with feet elevated and should be a challenging pull for those who can do that.
If you prefer to sub pull ups for the supine row that is ok too.
Strict Pull Up Option: Keep numbers the same or lower to 4 per round. (So always 4 pull ups and the rest remains the same).
RX+: This might be a fun vest workout - OR just go faster.
Score: Total Time
Goal: 12-20 Min
This is 110 push up + taps total, it will add up! Choose a variation that is sustainable for you the whole way.
Remember, there are two sets of push up + taps per round!
The first three rounds (10s, 9s, 8s) should take 6-9 minutes. Modify if it takes longer!
For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
You can also do this with rings or TRX. If you don't have any of that, go with bent over rows!
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.
If you need to, elevate your hands or lower to your knees for the push ups. Go back to your toes for the taps.
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, go with V-Ups.
Modify to Knee-Ups, Supine Toe Touches, weighted or regular sit-ups if you need to.
Mamas, sub with ball slams, dead bugs, or eye level KB/DB swings. See members-only for more options!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
10 Bent Over Slams
10 Push Up Tap+Tap
10 Supine Sandbag Toe Touches
10 Push Up Tap+Tap
9 Bent Over Slams
9 Push Up Tap+Tap
9 Supine Sandbag Toe Touches
9 Push Up Tap+Tap
....
Keep lowering by 1 per round 8-7-6-5-4-3-2 - and finally
1 Bent Over Slam
1 Push Up Tap+Tap
1 Supine Sandbag Toe Touches
1 Push Up Tap+Tap
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45
RX+: Instead of a Push Up Tap + Tap do a Push UP and drag (just one way) each time.
Score: Total Time
Goal: 12-20 Min
This is 110 push up + taps total, it will add up! Choose a variation that is sustainable for you the whole way.
Remember, there are two sets of push up + taps per round!
The first three rounds (10s, 9s, 8s) should take 6-9 minutes. Modify if it takes longer!
For the bent over slams, set up with your feet shoulder width apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.
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.
If you need to, elevate your hands or lower to your knees for the push ups. Go back to your toes for the taps.
For the supine toe touches you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
Mamas, sub with dead bugs or eye level KB/DB swings.
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.
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, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS 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)