WEDNESDAY 12/30/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH OR MORNING COFFEE
POST: CHEST OPENER, QUADS/IT BAND
* 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
Full Body Dynamic Warm Up
WORKOUT
6 Rounds
8 Push Up + Pull Across
12 Box Jumps
24 Air Squats
RX Men: 40-50# DB for Push Up + Pull Across / 22-24" Box
RX Women: 25-35# DB for Push Up + Pull Across / 18-20" Box
RX+ Men/Women: Increase Reps to 12 / 18 / 36
Score: Total Time
Goal: 9-14 Min
This workout should take 1:30-2:20 per round. Choose a load and push up variation you can complete 8 reps in under 30 seconds. Choose a jumping height you can get 12 reps in under 40 seconds. Give yourself around :50-1:10 for the squats.
For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
Customize with push up + shoulder taps. You can even do these from the knees if you need to.
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press. You can also try doing the PUSH UP + PULL ACROSS from your knees or a table top position.
AIR SQUAT - 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.
JUMP/SKIP OVERS - To manage the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Skip Overs, Row, Bike, Farmer Carry, Taps, Quick Step Ups, Sled Push/Drag, Elevated Plank Blast Off, Single Legged Plank Rock Back, High Knee Step Overs.
BOX JUMP - 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.