WEDNESDAY 11/04/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, 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
Lower Body Dumbbell Warm Up
Upper Body Dumbbell Warm Up
WORKOUT
4 Rounds
12 Push Press
18 Dumbbell Squat
12 Box Jump Overs
12 Push Press
18 Dumbbell Squat
12 Box Jump Overs
Rest 1 Min Between Each Round.
(Yes, each round is two mini 'rounds')
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Suggested Box Height:
Men: 22-24"
Women: 18-20"
Score: Slowest Round ONLY
Goal: 3:00-4:00
To hit the goal time for this workout, you'll want to choose a load that you can complete the back squats unbroken. Push presses should be completed in 1-2 sets. Remember to pick up your feet on the box jump overs after those squats!
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the box jump overs, choose a height that you are comfortable with and you can complete the 12 reps in roughly :30-:40 You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! 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 you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
If jumping is not happening, just do step up and overs.
PROGRAM B
WARM UP
Squat Warm Up
Box Jump Warm Up
Overhead Warm Up
WORKOUT
4 Rounds
12 Push Press
18 Back Squat
12 Box Jump Overs
12 Push Press
18 Back Squat
12 Box Jump Overs
Rest 1 Min Between Each Round
(Yes, each round is two mini 'rounds')
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135#
RX+ Women: 75-85#
Suggested Box Height:
Men: 22-24"
Women: 18-20"
Score: Slowest Round ONLY
Goal: 3:00-4:00
To hit the goal time for this workout, you'll want to choose a load that you can complete the squats unbroken. Push presses should be completed in 1-2 sets. Remember to pick up your feet on the box jump overs after those squats!
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
For the box jump overs, choose a height that you are comfortable with and you can complete the 12 reps in roughly :30-:40 You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! 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 you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
If jumping is not happening, just do step up and overs.
PROGRAM C
WARM UP
Lower Body Dumbbell Warm Up
Upper Body Dumbbell Warm Up
WORKOUT
4 Rounds
12 Sandbag Push Press
18 Sandbag Back Squat
12 Box Jump Overs
12 Sandbag Push Press
18 Sandbag Back Squat
12 Box Jump Overs
Rest 1 Min Between Each Round
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Suggested Box Height:
Men: 22-24"
Women: 18-20"
Score: Slowest Round ONLY
Goal: 3:00-4:00
To hit the goal time for this workout, you'll want to choose a load that you can complete the back squats unbroken. Push presses should be completed in 1-2 sets. Remember to pick up your feet on the box jump overs after those squats!
Set up for the push press with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
The sandbag will be on the back for the squats. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the box jump overs, choose a height that you are comfortable with and you can complete the 12 reps in roughly :30-:40 You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! 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 you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.