FRIDAY 02/19/2021
Take note of the rep variance between versions today!
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): B&G
EITHER(can be warm up or finisher): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER
PROGRAM A
WARM UP
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP
WORKOUT
5 Rounds
30 Alternating Unweighted Lunges
20 Alternating DB Shoulder Press
10 Strict Pull Ups
Suggested Weight:
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs / 15 Pull Ups
Women: 35# DBs / 15 Pull Ups
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
The goal is about 2:30-3:30 per round. Choose a load on the presses that you can do 20 alternating reps unbroken when you are fresh. These will definitely become very challenging over the course of 5 rounds so make sure you are not struggling in the first and second rounds. The strict pull ups should take a minute at the most. Pick a customization or rep count that you can do at least 10 unbroken reps of when fresh. But, consider breaking them up from the beginning to avoid going to failure.
UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.
CUSTOMIZATIONS
Unweighted Step Ups
Unweighted Single Leg RDLs
ALTERNATING SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.
CUSTOMIZATIONS
Single Dumbbell Shoulder Press
STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
CUSTOMIZATIONS
Reduce the reps to 5-7
Banded Strict Pull Ups
Seated Pull Ups
Bent Over Rows
PROGRAM B
WARM UP
FULL BODY SIMPLE WARM UP
OVERHEAD WARM UP
WORKOUT
5 Rounds
30 Alternating Unweighted Lunges
15 Strict Press
10 Strict Pull Ups
Suggested Weight:
Men: 95#
Women: 65#
Extra Challenge
Men: 115#+ / 15 Pull Ups
Women: 75# / 15 Pull Up
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
The goal is about 2:30-3:30 per round. Choose a load on the presses that you can do at least 15 reps unbroken when you are fresh. These will definitely become very challenging over the course of 5 rounds so make sure you are not struggling in the first and second rounds. The strict pull ups should take a minute at the most. Pick a customization or rep count that you can do at least 10 unbroken reps of when fresh. But, consider breaking them up from the beginning to avoid going to failure.
UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.
CUSTOMIZATIONS
Unweighted Step Ups
Unweighted Single Leg RDLs
STRICT PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.
CUSTOMIZATIONS
Lighter Weight
STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
CUSTOMIZATIONS
Reduce the reps to 5-7
Banded Strict Pull Ups
Seated Pull Ups
Bent Over Rows
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 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. Feel free to sub a squat or goblet squat for the lunges.
Overhead 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.
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.