WEDNESDAY 02/17/2021
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.
POST(best after the main workout): B&G
EITHER(can be warm up or finisher): POWER
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CALVES/ANKLES, SHOULDER STRETCH
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
4 Rounds
Min 1: Max Reps Double Unders/DB Hop Overs
Min 2: Max Reps Supine Row
Min 3: Max Reps Push Ups
Min 4: Max Reps Alternating V-Up
Min 5: Rest
No weight needed today!
Extra Challenge: 60 Double Under reps unbroken on that minute
Feet Elevated Supine Row (parallel to the ground)
Deficit Push Ups
Score: TOTAL REPS from all 4 rounds COMBINED
Goal: 400-600 Reps
COACHES NOTES
The goal is to get 100-150 reps each round. If you are a double under beast, stop at 60 and rest for the remainder of the minute. Shoot for 20-30 reps of each of the other movements per round. If you are getting more than 30 of anything, make them more challenging. Less than 20, customize! With the possible exception of the first minute, you will likely not be performing these movements nonstop for the entire minute. That means that during the minute, you'll want to take smart breaks. For the supine rows think about sets of 3-5 reps at a time. For the push ups, choose a variation you can do sets of 5-10 at a time. The alternating V-Ups are going to become very taxing, don't be afraid to customize!
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 you will want to choose a type/number of double unders that will allow you to get at least 40 each time. Of course you can use this as an opportunity to practice your double unders for a minute, or go with the hop overs, single unders, or toe taps.
CUSTOMIZATIONS
Hop Overs
Single Unders
Toe Taps
SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
CUSTOMIZATIONS
Change the angle of your body
Ring/TRX Row
Bent Over Rows
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
CUSTOMIZATIONS
Knee Push Ups
Elevated Push Ups
ALTERNATING V UP
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your right leg, your chest and your left arm at the same time. Touch your left hand to your right toes, then lower back to your hollow position and repeat on the other side.
CUSTOMIZATIONS
Tuck Ups
Regular Sit Ups
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
4 Rounds
Min 1: Max Cal Row/Bike
Min 2: Max Reps Supine Row
Min 3: Max Reps Push Ups
Min 4: Max Reps Alternating V-Up
Min 5: Rest
No weight needed today!
Extra Challenge:
Feet Elevated Supine Row (parallel to the ground)
Deficit Push Ups
Score: Total Reps/Cals from all 4 rounds COMBINED!
Goal: 250-400 Total Reps
COACHES NOTES
The goal is to get 60-100 reps each round. The calories will vary based on bike vs rower, but you should be getting 11-20 each time. Shoot for 20-30 reps of each of the other movements per round. If you are getting more than 30 of anything, make them more challenging. Less than 20, customize!
With the exception of the first minute, you will likely not be performing these movements nonstop for the entire minute. That means that during the minute, you'll want to take smart breaks. For the supine rows think about sets of 3-5 reps at a time. For the push ups, choose a variation you can do sets of 5-10 at a time. The alternating V-Ups are going to become very taxing, don't be afraid to customize!
BIKE/ROW
This shouldn't be an all-out sprint. Try to pick a calorie target you can be close to hitting consistently each time. This might be in the 8-15 range for the bike and the 12-20 range for the rower. The pace should be moderately high but not crush you for the other movements.
SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
CUSTOMIZATIONS
Change the angle of your body
Ring/TRX Row
Bent Over Rows
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees of the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the top until arms are totally straight.
CUSTOMIZATIONS
Knee Push Ups
Elevated Push Ups
ALTERNATING V UP
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your belly button down toward the floor until you feel your lower back pressing into it. Raise your right leg, your chest and your left arm at the same time. Touch your left hand to your right toes, then lower back to your hollow position and repeat on the other side.
CUSTOMIZATIONS
Tuck Ups
Alt. Leg Raises
Regular Sit Ups
Double/Single Unders
To manage or 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.
Push Up
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 with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)
Alt V-Up
This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, 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.
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, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)