THURSDAY 01/14/2021
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.
POST(best after the main workout): BUTTS AND GUTS
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, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW OR SHOULDER FLOW
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
10 Rounds
3 Man Makers
1 Wall Walk
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: 4 Man Makers / 2 Wall Walks
Score: Total Time
Goal: 10-15 Min
Each Round should take 1:00-1:30 tops. Choose a load you can do 3 manmakers in 1:00 or less the whole way.
For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.
For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees downif you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.
Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
PROGRAM B
WARM UP
General Barbell Warm Up
WORKOUT
10 Rounds
3 Barbell Man Makers
1 Wall Walk
RX Men: 75-95#
RX Women: 55-65#
RX+ Men/Women: 4 Barbell Man Makers / 2 Wall Walks
Score: Total Time
Goal: 10-15 Min
Each Round should take 1:00-1:30 tops. Choose a load you can do 3 manmakers in 1:00 or less the whole way.
For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.
1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER
For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.
Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.
Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
PROGRAM C
WARM UP
Sandbag General Warm Up
WORKOUT
10 Rounds
3 Sandbag Burpee Squat Clean Thrusters
1 Wall Walk
Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 4 Sandbag Burpee Squat Clean Thrusters / 2 Wall Walks
Score: Total Time
Goal: 10-15 Min
This is the sandbag version but if you want a Glory Days Option you can go 10-20 foot handstand walk each round.
Each Round should take 1 min - 1:30 tops. This will be easy to do for the first few rounds
For the sandbag burpee squat clean you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag. For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
MAN MAKERS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!
WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps
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.
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.
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.