TUESDAY 11/24/2020
Remember when Miranda was looking through some of the 2017 workouts? Well this wasn't one of them EXACTLY - but the essence of one of them is ALL over this.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, CALVES/ANKLES
* 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
Squat Warm Up
Lower Body Dumbbell Warm Up
WORKOUT
3 Rounds
16 Dumbbell Squats
16 Dumbbell Hop Overs
REST 2 Min
4 Rounds
12 Dumbbell Squats
12 Dumbbell Hop Overs
REST 2 Min
5 Rounds
8 Dumbbell Squats
8 Dumbbell Hop Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: TOTAL TIME (Including Rest)
Goal: 12-17 Min
So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30.
So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the DBs after the hop overs and once they are in your hands, don't put them down until the set is done!
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 hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
PROGRAM B
WARM UP
Squat Warm Up
Full Body Simple Warm Up
WORKOUT
3 Rounds
8 Back Squats
8 Front Squats
16 Dumbbell Hop Overs
REST 2 Min
4 Rounds
6 Back Squats
6 Front Squats
12 Dumbbell Hop Overs
REST 2 Min
5 Rounds
4 Back Squats
4 Front Squats
8 Dumbbell Hop Overs
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: TOTAL TIME (Including Rest)
Goal: 12-17 Min
So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30.
So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the bar after the hop overs and once it is in your hands, don't put it down until the set is done!
Back 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 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.
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
PROGRAM C
WARM UP
Squat Warm Up
Lower Body Dumbbell Warm Up
WORKOUT
3 Rounds
8 Sandbag Back Squats
8 Sandbag Front Squats
16 DB/SB Hop Overs
REST 2 Min
4 Rounds
6 Sandbag Back Squats
6 Sandbag Front Squats
12 DB/SB Hop Overs
REST 2 Min
5 Rounds
4 Sandbag Back Squats
4 Sandbag Front Squats
8 DB/SB Hop Overs
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: TOTAL TIME (Including Rest)
Goal: 12-17 Min
So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30.
So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the bag after the hop overs and once it is in your hands, don't put it down until the set is done!
The sandbag will be on the back for the back 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 front 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.
For the hop over, stand next to one dumbbell or your bag and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
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/HOP/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.