TUESDAY 11/10/2020
Note the differences of reps etc between the 3 programs today!!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, SCIATICA/PIRIFORMIS
* 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
Total Body Dumbbell Warm Up
Pull Up Warm Up
WORKOUT
This workout has 2 Parts but One Score
8 Rounds
6 Devil Lunge
8 Toes to Bar / Single Dumbbell Supine Toe Touch
After ALL 8 Rounds: Rest 1 Min
Then
50 Burpees
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 10 Toes to Bar
RX+ Women: 35# DBs / 10 Toes to Bar
Score: TOTAL TIME Including REST
Goal: 16-22 Min
Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can devil lunge unbroken most if not all the way.
For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press up to plank. Jump or step the feet either inside or outside the dumbbells. Lead with the chest to stand up all the way with a flat back.
Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
So 1 rep = DB burpee + lunge right leg + lunge left leg.
If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted.
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, sub with Supine Toe Touches with a single dumbbell held in both hands over the chest.
Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to!
Mamas, go with eye level KB/DB swings, dead bugs or check out full list of mama mods on Members-Only.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
Modify these to an elevated burpee or a no-push-up version.
PROGRAM B
WARM UP
Squat Warm Up
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
This workout has 2 Parts but One Score
8 Rounds
6 Deficit Push Ups
12 Alternating Front Rack Lunges (6 Per Leg)
8 Toes to Bar / Single Plate Supine Toe Touch
After ALL 8 Rounds: Rest 1 Min
Then
50 Burpees
RX Men: 75#
RX Women: 55#
RX+ Men: 95-115# / 10 Toes to Bar
RX+ Women: 65-75# / 10 Toes to Bar
Score: TOTAL TIME Including REST
Goal: 16-22 Min
Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can lunge unbroken most if not all the way.
For the deficit push up, set up a couple of plates or dumbbells far enough apart for your chest to reach the ground. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows close to the body and lower all the way to the floor. Stay engaged. Press back up to the the top until arms are totally straight.
Go with knee push ups in order to maintain good positions.
For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.
For Toes to Bar, 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, sub with Supine Toe Touches with a single plate held in both hands over the chest.
Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to!
Mamas, go with eye level KB/DB swings, dead bugs or check out full list of mama mods on Members-Only.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up
WORKOUT
This workout has 2 Parts but One Score
8 Rounds
6 Sandbag Burpee to Alternating Front Rack Lunges
8 Toes to Bar / Sandbag Supine Toe Touch
After ALL 8 Rounds: Rest 1 Min
Then
50 Burpees
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Option: Increase Toes to Bar / Toe Touches to 10
Score: TOTAL TIME Including REST
Goal: 16-22 Min
Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can burpee lunge unbroken most if not all the way.
One rep of Sandbag Burpee Front Rack Lunge = Sandbag Burpee Power Clean + Lunge Left + Lunge Right.
The bag will start in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back and lower your chest to the bag, knees/thighs to the floor. Press up to plank and step or jump your feet back in.
Clean the bag up to your shoulders so that it is resting on your biceps and your upper arms are parallel to the floor. Keep your belly tight and chest up. You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 12 for example - it's 6 per leg.
GENTLY touch the back knee to the ground. Then drive through the front heel to bring you back to standing. Switch legs for the next rep.
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, sub with Supine Toe Touches with your bag held in both hands over the chest.
Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to!
Mamas, go with eye level KB/DB swings, dead bugs or check out full list of mama mods on Members-Only.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
Modify these to an elevated burpee or a no-push-up version.
DEVIL LUNGE - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
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)