THURSDAY 01/07/2021
Reps vary for the different versions today!
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): 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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, HIP FLEXORS/PSOAS
PROGRAM A
WARM UP
Lower Body Dumbbell Warm Up
WORKOUT
4 Sets
Each Set is 4 Rounds of:
7 Dumbbell Deadlifts
5 Burpee Box Jump Overs
After 4 Rounds of 7+5 - Rest 1 Minute
Complete 4 Total Sets of the WHOLE thing.
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50#DBs+ / 8 Deadlifts + 6 Burpee Box Jump Overs
RX+ Women: 35# DBs+ / 8 Deadlifts + 6 Burpee Box Jump Overs
Score: Slowest Set ONLY
Goal: 3-4 Minutes
1 Set =
7 Dumbbell Deadlifts
5 Burpee Box Jumps
7 Dumbbell Deadlifts
5 Burpee Box Jumps
7 Dumbbell Deadlifts
5 Burpee Box Jumps
7 Dumbbell Deadlifts
5 Burpee Box Jumps
This workout is 4 sets with a minute rest between each.
Each "round" should take :45-1:00
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
We'd love to see you jump if possible. So, if you don't have a box, go with a burpee jump over a bench, cooler, or even your dumbbells.
If jumping isn't happening, go with a burpee step up.
PROGRAM B
WARM UP
Lower Body Barbell Warm Up
WORKOUT
4 Sets
Each Set is 4 Rounds of:
4 Deadlifts
5 Burpee Box Jump Overs
After 4 Rounds of 4+5 - Rest 1 Minute
Complete 4 Total Sets of the WHOLE thing.
RX Men: 155-185#
RX Women: 105-125#
RX+ Men: 205#+ / 6 Box Jump Overs Each Time
RX+ Women: 135#+ / 6 Box Jump Overs Each Time
Score: Slowest Set ONLY
Goal: 3-4 Minutes
1 Set =
4 Deadlifts
5 Burpee Box Jumps
4 Deadlifts
5 Burpee Box Jumps
4 Deadlifts
5 Burpee Box Jumps
4 Deadlifts
5 Burpee Box Jumps
This workout is 4 sets with a minute rest between each.
Each "round" should take :45-1:00
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
We'd love to see you jump if possible. So, if you don't have a box, go with a burpee jump over a bench, cooler, or even your barbell.
If jumping isn't happening, go with a burpee step up.
PROGRAM C
WARM UP
Sandbag Lower Body Warm Up
WORKOUT
4 Sets
Each Set is 4 Rounds of:
4-6 Sandbag Over Shoulder
5 Burpee Box Jump Overs
After 4 Rounds of that - Rest 1 Minute
Complete 4 Total Sets of the WHOLE thing.
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+: Increase Reps to 7-8 Sandbag Over Shoulder and 6 Burpee Box Jump Overs
Score: Slowest Set ONLY
Goal: 3-4 Minutes
1 Set =
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps
This workout is 4 sets with a minute rest between each.
Each "round" should take :45-1:00.
Choose sandbag reps based on how heavy your bag or ball is for you. This is a good one to use a heavy D-Ball if you have one.
For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
We'd love to see you jump if possible. So, if you don't have a box, go with a burpee jump over a bench, cooler, or even your sandbag.
If jumping isn't happening, go with a burpee step up.
KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
BOX JUMP/JUMP/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.