TUESDAY 01/26/2021
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.
EITHER(can be warm up or finisher): GYMNASTICS
(if this workout is still a relatively low number of pull ups for you)
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: CHEST OPENER, HIPS
PROGRAM A
WARM UP
Pull Up Warm Up
Squat Warm Up
WORKOUT
7 Min AMRAP
(As Many Reps as Possible in 7 Min)
Dumbbell Squats
Every Minute on the Minute 5 Pull Ups
RX Men: 40-50# DBs
RX Women: 25-35# DBs
RX+ Men/Women: 7 Pull Ups Each Minute
Strict Pull Up Option:
3 Strict Pull Ups
**Choose a number of pull ups or a customization that you will be able to do unbroken each time.
**This workout STARTS with Pull Ups
Score: Total Dumbbell Squat Reps ONLY
Goal: 60-90 Reps
7 Min - so easy right???
The goal would be to get about 7-12 squats per minute. Choose a variation on the pull ups you can knock out 5 unbroken most of the way. You could break them up into two quick sets but they shouldn't take more than 10-15 seconds.
The squats could also be done in two sets with a short break in between. Just long enough to shake out the legs!
You can also use your sandbag for this version since Program C is a Glory Days option!
For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
PROGRAM B
WARM UP
Pull Up Warm Up
Squat Warm Up
WORKOUT
7 Min AMRAP
(As Many Reps as Possible in 7 Min)
Front Squats
Every Minute on the Minute 5 Pull Ups
RX Men: 95-115#+
RX Women: 65-75#+
**Go heavier if desired and can hit the goal.
RX+ Men/Women: 7 Pull Ups Each Minute
Strict Pull Up Option:
3 Strict Pull Ups
**Choose a number of pull ups or a customization that you will be able to do unbroken each time.
**This workout STARTS with Pull Ups
Score: Total Front Squat Reps ONLY
Goal: 60-90 Reps
7 Min - so easy right???
The goal would be to get about 7-12 front squats per minute. Choose a variation on the pull ups you can knock out 5 unbroken most of the way. You could break them up into two quick sets but they shouldn't take more than 10-15 seconds.
The front squats could also be done in two sets with a short break in between.
For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
PROGRAM C
WARM UP
Pull Up Warm Up
Squat Warm Up
WORKOUT
Who's ready for some good ol' fashioned GLORY DAYS??
7 Min AMRAP
(As Many Reps as Possible in 7 Min)
Front Squats
Every Minute on the Minute 2 Bar/Ring Muscle Ups
RX Men: 95-115#+
RX Women: 65-75#+
**Go heavier if you can still hit the goal.
RX+ Men/Women: 3 Muscle Ups
**Can do dumbbell/sandbag squats with this version also
**This workout STARTS with Muscle Ups
Score: Total Front Squat Reps ONLY
Goal: 50-80 Reps
7 Min - so easy right???
The goal would be to get around 7-12 reps a minute. You could achieve that even by breaking it up into two sets. The breaks and the transitions just need to be smooth!
Lower to 1 muscle up if needed. You can also choose from the muscle up customizations below, just make sure you go with a challenging option.
For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.
GOBLET SQUAT/DB 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.
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.