WEDNESDAY 08/26/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SPINE STRENGTHENING, HAMSTRINGS
* 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
Jump Rope Warm Up
Lower Body Dumbbell Warm Up
WORKOUT
As Far as You Can Get in 10 Min:
5 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts
10 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts
15 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts
20 Double Unders / DB Hop Overs
6 Dumbbell Deadlifts....
Keep adding 5 reps of Double Unders or Dumbbell Hop Overs per round UNTIL you get to 50! If you get to 50 - on your next round start to go back down by 5.
Again - up by 5 each time to 50! Then back down again by 5.
RX Men: 40-50# DBs
RX Women: 25-35# DBs
RX+ Men and Women: MUST be double unders and each set MUST be UNBROKEN in order to move on. So, if you are on the set of 20 and you miss at a rep 18. Start that set over....
Score: Total Number of DEADLIFTS completed. (This will basically tell us how far you got).
Goal: 48 Deadlifts (This at least gets you through the round of 40 double unders/hop overs)
The double unders will be the limiter on this one. If you can string together at least 5 consecutive double unders, this would be a good one to challenge yourself with. If they fall apart, switch to hop overs and keep it moving!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
PROGRAM B
WARM UP
Jump Rope Warm Up
Lower Body Dumbbell Warm Up
WORKOUT
As Far as You Can Get in 10 Min:
5 Double Unders / DB Hop Overs
3 Deadlifts
10 Double Unders / DB Hop Overs
3 Deadlifts
15 Double Unders / DB Hop Overs
3 Deadlifts
20 Double Unders / DB Hop Overs
3 Deadlifts....
Keep adding 5 reps of Double Unders or Dumbbell Hop Overs per round UNTIL you get to 50! If you get to 50 - on your next round start to go back down by 5.
Again - up by 5 each time to 50! Then back down again by 5.
RX Men: 165-205#
RX Women: 105-135#
RX+ Men: 225-275#
RX+ Women: 145-175#
RX+ Men and Women: MUST be double unders and each set MUST be UNBROKEN in order to move on. So, if you are on the set of 20 and you miss at a rep 18. Start that set over....
Score: Total Number of DEADLIFTS completed. (This will basically tell us how far you got).
Goal: 24 Deadlifts (This at least gets you through the round of 40 double unders/hop overs)
Goal for this version is to go heavy on the deadlifts. Unbroken but a heavy triple each time.
The double unders will be the limiter on this one. If you can string together at least 5 consecutive double unders, this would be a good one to challenge yourself with. If they fall apart, switch to hop overs and keep it moving!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
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.
PROGRAM C
WARM UP
Jump Rope Warm Up
Lower Body Dumbbell Warm Up
WORKOUT
As Far as You Can Get in 10 Min:
5 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder
10 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder
15 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder
20 Double Unders / Sandbag Hop Overs
3-5 Sandbag Over Shoulder...
Keep adding 5 reps of Double Unders or Sandbag Hop Overs per round UNTIL you get to 50! If you get to 50 - on your next round start to go back down by 5.
Again - up by 5 each time to 50! Then back down again by 5.
Suggested Sandbag Loading:
Men: 50-120#
Women: 25-80#
RX+ Men and Women: MUST be double unders and each set MUST be UNBROKEN in order to move on. So, if you are on the set of 20 and you miss at a rep 18. Start that set over....
Score: Total Number of SANDBAG OVER SHOULDER completed. (This will basically tell us how far you got).
Goal: 60 Over the Shoulders (This at least gets you through the round of 40 double unders/hop overs IF you are doing 5 each time....which will vary for this version)
Base number of Over the Shoulder reps on how heavy your bag is for you. The reps should only take about 15-20 seconds.
The double unders will be the limiter on this one. If you can string together at least 5 consecutive double unders, this would be a good one to challenge yourself with. If they fall apart, switch to hop overs and keep it moving!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
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!!!
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
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.