SATURDAY 01/23/2021
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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, LOWER BACK RELEASE
PROGRAM A
WARM UP
Full Body Dynamic Warm Up
Upper Body Dumbbell Warm Up
WORKOUT
4 Rounds
30 Unweighted Step Ups Right
30 Alternating Shoulder Press
30 Unweighted Step Ups Left
30 Alternating Bent Over Row
RX Men: 40#DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Suggested Step Up Height:
Men: 20-24"
Women: 16-20"
Score: Total Time
Goal: 17-24 Min
Shoot for 4:15-6:00 per round! Choose a weight for the presses and rows that you can do at least 8-10 reps with at a time.
For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.
Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.
Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!
You may sub lunges for the step ups!
Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 30 reps is 15 on each arm.
Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull ONE elbow back and bring the dumbbell to just below the chest. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom. Then row with the opposite arm. No kipping or pulling your CHEST down! Each time you row is one rep so 30 reps is 15 on each arm.
PROGRAM B
WARM UP
Upper Body Barbell Warm Up
WORKOUT
4 Rounds
30 Unweighted Step Ups Right
20 Shoulder Press
30 Unweighted Step Ups Left
20 Bent Over Row
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Suggested Step Up Height:
Men: 20-24"
Women: 16-20"
Score: Total Time
Goal: 16-22 Min
Shoot for 4:00-5:30 per round! Choose a weight for the presses and rows that you can do at least 6-8 reps with at a time.
For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.
Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.
Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!
You may sub lunges for the step ups!
The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.
Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.
Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
PROGRAM C
WARM UP
Sandbag Upper Body Warm Up
WORKOUT
4 Rounds
30 Unweighted Step Ups Right
20 Seated Sandbag Shoulder Press
30 Unweighted Step Ups Left
20 Sandbag Bent Over Slams
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Suggested Step Up Height:
Men: 20-24"
Women: 16-20"
Score: Total Time
Goal: 17-22 Min
Shoot for 4:15-5:30 per round! Choose a weight for the presses and rows that you can do at least 6-8 reps with at a time.
For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.
Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.
Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!
You may sub lunges for the step ups!
For the seated press, sit up tall with a neutral spine. Chest up, ribcage down.
Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.
For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.
TEAM VERSION
WARM UP
Full Body Dynamic Warm Up
Upper Body Dumbbell Warm Up
WORKOUT
In Teams of 2 Complete
4 Rounds
30 Unweighted Step Ups Right (EACH)
60 Alternating Shoulder Press (SHARED)
30 Unweighted Step Ups Left (EACH)
60 Alternating Bent Over Row (SHARED)
On the (EACH) portions - both people can work at the same time
On the (SHARED) portions - only one person works at a time. Break as you see fit.
RX Men: 40#DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Suggested Step Up Height:
Men: 20-24"
Women: 16-20"
***Can also take this idea and do it with Sandbag or Barbell as seen in Programs B and C
Score: Total Time
Goal: 24-30 Min
Choose a weight for the presses and rows that you can do at least 8-10 reps with at a time! Ideally you want both partners to do the same amount of work so try to break up the presses and rows in a way that works for both of you!
For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.
Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.
Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!
You may sub lunges for the step ups!
Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 30 reps is 15 on each arm.
Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull ONE elbow back and bring the dumbbell to just below the chest. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom. Then row with the opposite arm. No kipping or pulling your CHEST down! Each time you row is one rep so 30 reps is 15 on each arm.
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 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
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.