SATURDAY 02/13/2021
It's Julian and Miranda's 3 year wedding anniversary today - and of course the workout is these 2 movements....
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): SOGO
EITHER(can be warm up or finisher): POWER
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, HIPS
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
5 Rounds
Each "Round" is a 2 Minute AMRAP
(As Many Rounds and Reps as Possible in 2 Min)
4 Burpees
8 Air Squats
Rest 1 Min Between Each 2 Min AMRAP
RX+ Men/Women: Increase Reps to 5 and 10 (Goal rounds are the same).
This would be a fun vest one if you're into that sort of thing.
Score: Total number of completed rounds from all 5 AMRAPS combined + any additional reps.
Goal: 15-22 Rounds
SEND IT!!!!
Do not hold back on this one, guys! You're shooting for 3-5 rounds within each AMRAP. That means you should get through 4 burpees and 8 air squats in 25-40 seconds! Test out a round or two in your warm up and customize appropriately if you're falling outside of that time range!
BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom, you may try using a counterbalance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
TEAM VERSION
WARM UP
Full Body Simple Warm Up
WORKOUT
In Teams of 2 Complete
20 Rounds (Combined)
Done in an I Go - You Go Fashion
8 Burpees
16 Air Squats
RX+ Men/Women: Increase Reps to 10 and 20
This would be a fun vest one if you're into that sort of thing.
Score: Total Time
Goal: 22-27 Min
SEND IT!!!!
So the way this one works is Partner A will do one full round (8 burpees and 16 squats) while Partner B rests. As soon as Partner A is done with the entire round, Partner B will start their round while Partner A rests. Repeat until you've BOTH done 10 rounds!
Do not hold back on this one, guys! You're shooting for 1:00-1:20 per round. Test out a round or two in your warm up and customize appropriately if you're falling outside of that time range!
BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
AIR 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.