WEDNESDAY 02/03/2021
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): SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
Running Warm Up
Pull Up Warm Up
WORKOUT
5 Rounds
16 Alternating Dumbbell Front Rack Lunges
Run 200 Meters
16 Toes to Bar / V-Ups
Run 200 Meters
Rest 1 Min Between Rounds
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time - Including Rest
Goal: 22-27 Min
The goal is roughly 3:30-4:30 per round. Choose a load on the lunges that you can complete them in 1-2 sets or 1:00-1:15 each time. Toes to bar should also take 1:00-1:15, break them up early or customize accordingly.
FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
Customize with goblet lunges, alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.
RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
Customize with Knee-Ups, Alternating V-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!
PROGRAM B
WARM UP
Running Warm Up
Pull Up Warm Up
WORKOUT
5 Rounds
16 Alternating Front Rack Lunges
Run 200 Meters
16 Toes to Bar / V-Ups
Run 200 Meters
Rest 1 Min Between Rounds
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#
RX+ Women: 75#
Score: Total Time - Including Rest
Goal: 22-27 Min
The goal is roughly 3:30-4:30 per round. Choose a load on the lunges that you can complete them in 1-2 sets or 1:00-1:15 each time. Toes to bar should also take 1:00-1:15, break them up early or customize accordingly.
FRONT RACK LUNGES
For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
Customize with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.
RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
Customize with Knee-Ups, Alternating V-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
5 Rounds
16 Alternating Dumbbell Front Rack Lunges
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
16 Toes to Bar / V-Ups
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Rest 1 Min Between Rounds
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
**Can also do this with barbell option found in Program B
Score: Total Time - Including Rest
Goal: 22-27 Min
The goal is roughly 3:30-4:30 per round. Choose a load on the lunges that you can complete them in 1-2 sets or 1:00-1:15 each time. Toes to bar should also take 1:00-1:15, break them up early or customize accordingly.
FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
Customize with goblet lunges, alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.
BIKE/ROW
You're working with a minute or less. Shorten the distance as needed to fit the time window.
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
Customize with Knee-Ups, Alternating V-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!
LUNGES - 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 back instead of step forward 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. Feel free to sub a squat or goblet squat for the lunges.
GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, Heel Taps, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.
TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat,Waiter Walks or any other movement from the Core Section of the Mama Mods Movement Library.