SATURDAY 01/02/2021
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, SI JOINT RELEASE
* 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
5 Rounds
40 Dumbbell Hop Overs or 200 Meter Run
20 Alternating Unweighted Lunges
20 KB/DB Swings
Rest 1 Min Between Rounds
RX Men: 40-55# DB/KB
RX Women: 25-35# DB/KB
Score: Total Time (Including Rest)
Goal: 16-22 Min
Each round should take 2:25-3:35 not including the rest. If you should for about a minute or less per movement, you'll be set up for success.
There is no listed Program C today, but you could also swap the hop overs/run with a 250 row or 15 cal bike (men) / 11 cal bike (women).
Like the run/hop over option, it should take less than a minute. Adjust distance, calories, or reps to fit the time window.
If you can't run or do hop overs, go with a minute of toe taps, single unders or low step ups.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
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.
TEAM VERSION
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
In Teams of 2 Complete:
10 Rounds (Each) (So 20 Rounds Total)
Performed in I Go - You Go Fashion Completing One Full Round and then SWITCHING
20 Dumbbell Hop Overs or 100 Meter Run
10 Alternating Unweighted Lunges
10 KB/DB Swings
RX Men: 40-55# DB/KB
RX Women: 25-35# DB/KB
Score: Total Time (Including Rest)
Goal: Under 30 Min
These rounds are going to go fast. You get to rest while your partner is working so push the pace when it is your turn. Remember, only one person works at a time. Shoot for 1:00-1:30 per round.
The run or hop overs should take less than 30 seconds. Adjust distance/reps to fit that window.
If you can't run or do hop overs, go with 30 seconds of toe taps, single unders or low step ups.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.
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.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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 Air Squats, Goblet Squats, Glute Bridges, Hip Thrusts, Good Mornings, Lateral Lunges, Single Leg or Split Stance Deadlift
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.