TUESDAY 01/12/2021
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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
20 Alternating DB Step Ups
8 Lateral Over DB Burpees
18 Alternating DB Step Ups
8 Lateral Over DB Burpees
16 Alternating DB Step Ups
8 Lateral Over DB Burpees...
Keep Lowering Step Up # by 2 Reps Each Round (1 per side) and keep the Burpee # at 8.
Finish with
2 Alternating DB Step Ups
8 Lateral Over DB Burpees
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 10 Burpees Each time
RX+ Women: 35# DBs / 10 Burpees Each Time
Score: Total Time
Goal: 12-17 Min
You will be roughly halfway through the workout when you complete the round of 16 weighted step ups. If those first 3 rounds take longer than 8 minutes, make some adjustments. This is a great rep scheme to practice that final push. When you get to the round of 10 step ups, put the pedal to the metal!
For the step ups you will hold a dumbbell in each hand. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! If you need to do a lower step up - that is great too!
Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So the set of 20 ends up being 10 per side.
Switch to lunges if that feels better.
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.
Customize with regular or no push up burpees.
PROGRAM B
WARM UP
Lower Body Barbell Warm Up
WORKOUT
20 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees
18 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees
16 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees...
Keep Lowering Step Up # by 2 Reps Each Round (1 per side) and keep the Burpee # at 8.
Finish with
2 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees
RX Men: 75#
RX Women: 55#
RX+ Men: 95#+ / 10 Burpees Each time
RX+ Women: 65#+ / 10 Burpees Each Time
Score: Total Time
Goal: 12-17 Min
You will be roughly halfway through the workout when you complete the round of 16 back rack step ups. If those first 3 rounds take longer than 8 minutes, make some adjustments. This is a great rep scheme to practice that final push. When you get to the round of 10 step ups, put the pedal to the metal!
For the step ups you will have the barbell on your back. Height for step up should be 22-24"" for Men and 18-20"" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.
Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for the set of 20 you end up doing 10 per side.
Switch to lunges if that feels better.
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.
Customize with regular or no push up burpees.
PROGRAM C
WARM UP
Sandbag General Warm Up
WORKOUT
20 Alternating Sandbag Step Ups
8 Lateral Burpees Over Sandbag
18 Alternating Sandbag Step Ups
8 Lateral Burpees Over Sandbag
16 Alternating Sandbag Step Ups
8 Lateral Burpees Over Sandbag...
Keep Lowering Step Up # by 2 Reps Each Round (1 per side) and keep the Burpee # at 8.
Finish with
2 Alternating Sandbag Step Ups
8 Lateral Over Sandbag Burpees
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
**Sandbag may be held however you want.
RX+ Men/Women: 10 Lateral Over Sandbag Burpees Each Time
Score: Total Time
Goal: 12-17 Min
You will be roughly halfway through the workout when you complete the round of 16 sandbag step ups. If those first 3 rounds take longer than 8 minutes, make some adjustments. This is a great rep scheme to practice that final push. When you get to the round of 10 step ups, put the pedal to the metal!
For the step ups you will have the sandbag on your back or on one shoulder. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to! Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.
Switch to lunges if that feels better.
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.
Customize with regular or no push up burpees.
DB STEP UPS/STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
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