Single Dumbbell/KB Workout!!!
Reps in Programs B and C vary slightly from Program A today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
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): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
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
Total Body Dumbbell Warm Up

WORKOUT

50 KB/DB Swings
50 Goblet Squats
50 Dumbbell Plungers (Alternate Arms Every 5 Reps)
50 Goblet Squats
50 KB/DB Swings

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

RX+ Men/Women: 70 Reps of Each

Score: Total Time

Goal: 11-15 Min

New movement alert... the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the goblet squat, hold your DB/KB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!

1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

Switch overhead arms every 5 reps. You should end up with a total of 25 "reps" per side (which let's be honest = 100 total lunge steps).

If the overhead position isn't happening, hold the DB at the shoulder for the lunges.

PROGRAM B

WARM UP
Full Body Simple Warm Up
General Barbell Warm Up

WORKOUT

30 Hang Power Snatch
40 Front Squats
50 Plungers
40 Front Squats
30 Hang Power Snatch

RX Men: 75#
RX Women: 55#

RX+ Men/Women: Add 10 Reps to Each Movement (Goal Time is the Same)

**Add weight if you feel the need - prob unnecessary.

Score: Total Time

Goal: 11-15 Min

New movement alert... the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

Choose a load you can complete at least 8 hang power snatches or 10 front squats at a time.

1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges

Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.

With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

If the overhead position isn't happening, go with push press + front rack lunges.

For front squats, the bar is resting on the shoulders with elbows high. Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down. Keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. lower until the butt is below the knee. Do not collapse in this position. Do not go so low that the back starts to round.

Stand up all the way, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.

The hang power snatch starts with the bar at the hips and a straight arm - wide grip. Dip by bending the knees slightly and hinging at the hip (keep the back flat and chest lifted). Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar to receive it in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

30 Sandbag Hang to Overhead
40 Sandbag Front Squats
50 Sandbag Plungers
40 Sandbag Front Squats
30 Sandbag Hang to Overhead

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: Add 10 Reps to Each Movement (Goal Time is the Same)

Score: Total Time

Goal: 11-15 Min

New movement alert... the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

Choose a load you can complete at least 8 hang to overhead or 10 front squats at a time.

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For front squats, the bag is resting on the biceps with elbows high. Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down. Keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. lower until the butt is below the knee. Do not collapse in this position. Do not go so low that the back starts to round.

Stand up all the way, lead with the chest and elbows - upper arms parallel to the floor.

1 Plunger rep = 1 Push Press + 2 Alternating Overhead Lunges

Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.

With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

If the overhead position isn't happening, go with push press + front rack lunges.

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

100 KB/DB Swings
100 Goblet Squats
100 Dumbbell Plungers (Alternate Arms Every 5 Reps)
100 Goblet Squats
100 KB/DB Swings

One person works at a time. Anytime you want to switch: You must BOTH do 4 burpees.

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

RX+ Men/Women: 140 Reps of Each

Score: Total Time

Goal: 11-15 Min

New movement alert.. the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

Don't forget to both do 4 burpees every time you switch!

For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the goblet squat, hold your DB/KB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!

1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

Switch overhead arms every 5 reps. You should end up with a total of 25 "reps" per side (which let's be honest = 100 total lunge steps).

If the overhead position isn't happening, hold the DB at the shoulder for the lunges.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

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.

SINGLE ARM PRESS + OVERHEAD LUNGE - 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 farmer carry or front rack hold for the overhead carry or a squat or goblet squat for the lunges.