TUESDAY 01/05/2021
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, DECOMPRESSION SEQUENCE
PROGRAM A
WARM UP
Full Body Dynamic Warm Up
Pull Up Warm Up
WORKOUT
60 Double Unders / DB Hop Overs
30 Dumbbell Front Rack Lunges
30 Toes to Bar / Alternating V-Up
30 Push Up + Pull Across
Rest 2 Min
30 Push Up + Pull Across
30 Toes to Bar / Alternating V-Up
30 Dumbbell Front Rack Lunges
60 Double Unders / DB Hop Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time Including Rest
Goal: 15-20 Min
Shoot for 6-9 minutes per section. 1:00-2:30 per movement.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:20 each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For these lunges, make sure the dumbbells are resting on the shoulders with the 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 so that your front heel is firmly planted 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 30 you end up doing 15 on each side.
Sub with alternating weighted (or unweighted) step ups or single leg deadlifts if you have knee issues or if it just feels better.
For the toes to bar, keep shoulders drawn away from ears as you swing back and raise your toes up to touch the bar.
If you don't have a pull up bar go with alternating V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas: eye-level swings, ball slams, deadbugs or check out Mama Modifications below for more options!
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 knee push up + pull, push up taps, or push up and over.
PROGRAM B
WARM UP
Full Body Dynamic Warm Up
Pull Up Warm Up
WORKOUT
60 Double Unders / DB Hop Overs
30 Barbell Front Rack Lunges
30 Toes to Bar / Alternating V-Up
30 Push Up + Pull Across
Rest 2 Min
30 Push Up + Pull Across
30 Toes to Bar / Alternating V-Up
30 Barbell Front Rack Lunges
60 Double Unders / DB Hop Overs
RX Men: 95#
RX Women: 65#
RX+ Men: 115#
RX+ Women: 75#
Suggested Push Up + Pull Across Weight:
Men: 40-50# DB
Women: 25-35# DB
If you don't have dumbbells for this you could also do a push up tap + tap - or even a push up and over a bumper plate.
Score: Total Time Including Rest
Goal: 15-20 Min
Shoot for 6-9 minutes per section. 1:00-2:30 per movement.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:20 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
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 30 you end up doing 15 on each side.
Sub with alternating weighted (or unweighted) step ups or single leg deadlifts if you have knee issues or if it just feels better.
For the toes to bar, keep shoulders drawn away from ears as you swing back and raise your toes up to touch the bar.
If you don't have a pull up bar go with alternating V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas: eye-level swings, ball slams, deadbugs or check out Mama Modifications below for more options!
For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. Start with a push up, then reach your left hand 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 knee push up + pull, push up taps, or push up and over.
PROGRAM C
WARM UP
Full Body Dynamic Warm Up
Pull Up Warm Up
WORKOUT
60 Double Unders / SB Hop Overs
30 Sandbag Front Rack Lunges
30 Toes to Bar / Alternating V-Up
30 Push Up + Lateral Drag
Rest 2 Min
30 Push Up + Lateral Drag
30 Toes to Bar / Alternating V-Up
30 Sandbag Front Rack Lunges
60 Double Unders / SB Hop Overs
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
You can do a Push Up + Pull Across with the sandbag or...
Suggested Push Up + Pull Across Weight:
Men: 40-50# DB
Women: 25-35# DB
Score: Total Time Including Rest
Goal: 15-20 Min
Shoot for 6-9 minutes per section. 1:00-2:30 per movement.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:20 each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted 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 30 you end up doing 15 on each side.
Sub with alternating weighted (or unweighted) step ups or single leg deadlifts if you have knee issues or if it just feels better.
For the toes to bar, keep shoulders drawn away from ears as you swing back and raise your toes up to touch the bar.
If you don't have a pull up bar go with alternating V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas: eye-level swings, ball slams, deadbugs or check out Mama Modifications below for more options!
For the push up and lateral drag you will start in a plank position with your bag 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 bag 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 bag back to the right side of your body. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One drag to the left + one drag to the right = 1 rep.
Customize with knee push up + pull, push up taps, or push up and over.
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
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, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)
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
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, Side Plank Step Throughs, Heel Taps, 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, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)
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.