THURSDAY 01/28/2021
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
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: MORNING COFFEE, PIGEON STRETCH
POST: CHEST OPENER, SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
8 Rounds
10 Push Up + Pull Across
5 Dumbbell Lungesters
RX Men: 40-50#
RX Women: 25-35#
RX+ Men/Women: 10 Rounds (Goal Time the Same)
Score: Total Time
Goal: 12-16 Min
Set yourself up for 1:30-2:00 per round. The push up + pull across is definitely going to slow down as the workout progresses so keep that in mind. Choose a load that you can do the 5 lungesters in a minute or less. For heavier dumbbells you can always do a single DB version.
PUSH UP + PULL ACROSS
Start in a plank position with your dumbbell just to the outside your right hand. First, you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
If you don't have something for the "pull across" - do push up tap+tap with this version.
DUMBBELL LUNGESTER
Begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder-width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!
Customize with 2 weighted step ups + 1 thruster for each lungester rep if step ups feel better than lunges.
PROGRAM B
WARM UP
General Barbell Warm Up
WORKOUT
8 Rounds
10 Push Up + Pull Across
5 Barbell Lungesters
RX Men: 75-95# / 40-50# DB
RX Women: 55-65# / 25-35# DB
RX+ Men/Women: 10 Rounds (Goal Time the Same)
**If you don't have something for the "pull across" - do push up tap + tap with this version
Score: Total Time
Goal: 12-16 Min
Set yourself up for 1:30-2:00 per round. The push up + pull across is definitely going to slow down as the workout progresses so keep that in mind. Choose a load that you can do the 5 lungesters in a minute or less.
PUSH UP + PULL ACROSS
Start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
If you don't have something for the "pull across" - do push up tap + tap with this version.
BARBELL LUNGESTER
Start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
Customize with 2 front rack step ups + 1 thruster for each lungester rep if step ups feel better than lunges.
PROGRAM C
WARM UP
Sandbag General Warm Up
WORKOUT
8 Rounds
10 Push Up + Lateral Drag
5 Sandbag Lungesters
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 10 Rounds (Goal Time the Same)
Score: Total Time
Goal: 12-16 Min
Set yourself up for 1:30-2:00 per round. The push up + lateral drag is definitely going to slow down as the workout progresses so keep that in mind. The lungesters should take a minute or less. For heavier bags you may need to adjust the reps.
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of your body. Keep the belly tight and butt down. Repeat on the other side. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One push up + drag = 1 rep.
SANDBAG LUNGESTER
Start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
Customize with 2 sandbag step ups + 1 sandbag thruster for each lungester rep.
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 + taps, Bear Pose DB Drag, sub floor press, or bench press.
LUNGESTERS - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat