TUESDAY 02/23/2021
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: MORNING COFFEE, SPINE STRENGTHENING
POST: HIP FLEXORS & PSOAS STRETCH, POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
4 Rounds
Run 200 Meters
10 Toes to Bar
15 DB Deadlifts
Run 200 Meters
Rest 1 Minute Between Rounds
Suggested Weight:
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge:
Men/Women: 15 Toes to Bar
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
You're looking at at most 2 minutes of running which leaves about 1:30-2:30 for the toes to bar and deadlifts. Choose a variation on the toes to bar you can complete 10 reps in 1-2 sets. They should take no more than 45 seconds. The deadlifts are relatively light but 15 reps at a time is going to add up. You should be able to complete them in 1-2 sets every time. Make sure that you are keeping your chest up and belly tight as you lower the dumbbells to the floor on each rep.
200M 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.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
MAMA MODIFICATIONS
Eye-level Swings
Ball Slams
Deadbugs
(Check out the mama mods on Members-Only for more options!)
DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
4 Rounds
Run 200 Meters
10 Toes to Bar
15 Deadlifts
Run 200 Meters
Rest 1 Minute Between Rounds
Suggested Weight:
Men: 135-155#
Women: 85-105#
Extra Challenge:
Men: 175# / 15 Toes to Bar
Women: 125# / Toes to Bar
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
You're looking at at most 2 minutes of running which leaves about 1:30-2:30 for the toes to bar and deadlifts. Choose a variation on the toes to bar you can complete 10 reps in 1-2 sets. They should take no more than 45 seconds. Choose a load on the deadlifts that you can complete 15 reps in 1-2 sets every time. Make sure that you are keeping your chest up and belly tight as you lower the bar to the floor on each rep.
200M 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.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
MAMA MODIFICATIONS
Eye-level Swings
Ball Slams
Deadbugs
(Check out the mama mods on Members-Only for more options!)
DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
PROGRAM C
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
4 Rounds
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Toes to Bar
15 Deadlifts
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Rest 1 Minute Between Rounds
Suggested Weight:
Men: 135-155#
Women: 85-105#
Extra Challenge:
Men: 175# / 15 Toes to Bar
Women: 125# / Toes to Bar
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
You're looking at at about 2 minutes of bike or row which leaves about 1:30-2:30 for the toes to bar and deadlifts. Choose a variation on the toes to bar you can complete 10 reps in 1-2 sets. They should take no more than 45 seconds. Choose a load on the deadlifts that you can complete 15 reps in 1-2 sets every time. Make sure that you are keeping your chest up and belly tight as you lower the bar to the floor on each rep.
BIKE/ROW
You're working with a minute or less for each 250m/15cal interval. 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
MAMA MODIFICATIONS
Eye-level Swings
Ball Slams
Deadbugs
(Check out the mama mods on Members-Only for more options!)
DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
Run/Jog
To manage or 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.
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, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
KB/DB Deadlift
If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
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.
Weighted Crunch/Sit Up
Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!