THURSDAY 09/24/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: HIPS 2.0, PIGEON STRETCH
* 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
Lower Body Dumbbell Warm Up
Pull Up Warm Up
WORKOUT
Every 3 Min for 5 Rounds (15 Min)
8 Toes to Bar / Weighted Sit Up
8 Dumbbell Squats
8 Toes to Bar / Weighted Sit Up
8 Dumbbell Squats
(So go through that sequence - 8-8-8-8 then rest the remainder of 3 Min)
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / Increase BOTH the toes to bar and squats to 10
RX+ Women: 35# DBs / Increase BOTH the toes to bar and squats to 10
Score: Total number of rounds you are able to complete with the correct reps in the 3 min window.
Goal: 5 Rounds - but challenge yourself!
So this doesn't just turn into an AMRAP, set yourself up to complete the first couple rounds in 2:20 or less. Lower the number of toes to bar to 5-6 if 8 will be broken into more than 3 sets each time.
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 weighted sit ups.
Or, modify to V-ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with deadbugs, Russian swings, or ball slams.
For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
PROGRAM B
WARM UP
Squat Warm Up
Pull Up Warm Up
WORKOUT
Every 3 Min for 5 Rounds (15 Min)
8 Toes to Bar / Weighted Sit Up
8 Front Squats
8 Toes to Bar / Weighted Sit Up
8 Front Squats
(So go through that sequence - 8-8-8-8 then rest the remainder of 3 Min)
RX Men: 95#-115#
RX Women: 65#-75#
RX+ Men: 135# / Increase BOTH the toes to bar and squats to 10
RX+ Women: 85# / Increase BOTH the toes to bar and squats to 10
Score: Total number of rounds you are able to complete with the correct reps in the 3 min window.
Goal: 5 Rounds - but challenge yourself!
So this doesn't just turn into an AMRAP, set yourself up to complete the first couple rounds in 2:20 or less. Lower the number of toes to bar to 5-6 if 8 will be broken into more than 3 sets each time. Choose a load you can go unbroken on the squats most, if not all the way.
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 weighted sit ups.
Or, modify to V-ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with deadbugs, Russian swings, or ball slams.
For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
PROGRAM C
WARM UP
Lower Body Dumbbell Warm Up
Pull Up Warm Up
WORKOUT
Every 3 Min for 5 Rounds (15 Min)
8 Toes to Bar / Sandbag Slams
8 Sandbag Front Squats
8 Toes to Bar / Sandbag Slams
8 Sandbag Front Squats
(So go through that sequence - 8-8-8-8 then rest the remainder of 3 Min)
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: Increase BOTH the toes to bar and squats to 10
Score: Total number of rounds you are able to complete with the correct reps in the 3 min window.
Goal: 5 Rounds - but challenge yourself!
So this doesn't just turn into an AMRAP, set yourself up to complete the first couple rounds in 2:20 or less. Lower the number of toes to bar to 5-6 if 8 will be broken into more than 3 sets each time.
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 sandbag slams.
Or, modify to V-ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with deadbugs, Russian swings, or sandbag/ball slams.
For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
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)
DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.