THURSDAY 02/04/2021
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): BUTTS & 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: MORNING COFFEE, CALVES/ANKLES
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
7 Rounds
30 Double Unders / DB Hop Overs
10 Dumbbell Hang Squat Cleans
8 Dumbbell Push Press
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 40 DB Hop Overs or Double Unders
RX+ Women: 35# DBs / 40 DB Hop Overs or Double Unders
Score: Total Time
Goal: 12-16 Min
Set yourself up for about 1:40-2:15 per round. That's about 1:00-1:30 for the weighted movements. Choose a load you could do 9 unbroken hang squat cleans for the first few rounds. Save the 10th rep to get into position for the push presses!
DOUBLE UNDERS
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout choose a type/number of double unders that allows you to finish in about :40 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
HANG SQUAT CLEAN
For the hang squat clean, deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.
PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
PROGRAM B
WARM UP
General Barbell Warm Up
WORKOUT
7 Rounds
30 Double Unders / DB Hop Overs
10 Barbell Hang Squat Cleans
8 Barbell Push Press
RX Men: 95#
RX Women: 65#
RX+ Men: 115# / 40 DB Hop Overs or Double Unders
RX+ Women: 75# / 40 DB Hop Overs or Double Unders
Score: Total Time
Goal: 12-16 Min
Set yourself up for about 1:40-2:15 per round. That's about 1:00-1:30 for the weighted movements. Choose a load you could do 9 unbroken hang squat cleans for the first few rounds. Save the 10th rep to get into position for the push presses!
DOUBLE UNDERS
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout choose a type/number of double unders that allows you to finish in about :40 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
HANG SQUAT CLEANS
Deadlift the bar to the hips with hands just outside the legs. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
PUSH PRESS
Set up with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
PROGRAM C
WARM UP
Sandbag General Warm Up
WORKOUT
7 Rounds
30 Double Unders / SB Hop Overs
10 Sandbag Hang Squat Cleans
8 Sandbag Push Press
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10-15 Min
Set yourself up for about 1:40-2:15 per round. That's about 1:00-1:30 for the weighted movements. Choose a load you could do 9 unbroken hang squat cleans for the first few rounds. Save the 10th rep to get into position for the push presses!
DOUBLE UNDERS
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout choose a type/number of double unders that allows you to finish in about :40 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
HANG SQUAT CLEAN
Deadlift the sandbag to the hips. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
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.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself overextending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.