THURSDAY 02/25/2021
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): SOGO
EITHER(can be warm up or finisher): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, SHOULDER STRETCH
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
6 Wall Walks
then
10 Rounds
6 DB Front Squats
6 Pull Ups
then
6 Wall Walks
Strict Pull Up Option:
3-5 Strict Pull Ups Per Round
**Can also use your sandbag for this version!
Suggested Weight:
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge:
Increase all reps to 8 (including wall walks)
Score: Total Time
Goal: 8-13 Min
COACHES NOTES
Think of the wall walks as a buy in to the meat of this workout which is the squats and pull ups. Of course you've got another 6 wall walks to cash out at the end too! Choose a variation that you can complete those in 2 minutes or less each time. Focus on keeping your belly really tight while still breathing, especially on the last 6.
The rounds of squats and pull ups are going to go quick. Choose a variation on the pull ups you can complete 6 reps unbroken most if not all the way. You could also intentionally break them up into 2 sets with just long enough to shake out the grip each time. Each round of 6 squats and 6 pull ups should be under a minute each time.
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
CUSTOMIZATIONS
Go Lighter
Goblet Squat
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
WORKOUT
6 Wall Walks
then
10 Rounds
6 Barbell Front Squats
6 Pull Ups
then
6 Wall Walks
Strict Pull Up Option:
3-5 Strict Pull Ups Per Round
Suggested Weight:
Men: 95-135#
Women: 65-85#
Extra Challenge:
Increase all reps to 8 (including wall walks)
Score: Total Time
Goal: 8-13 Min
COACHES NOTES
Think of the wall walks as a buy in to the meat of this workout which is the squats and pull ups. Of course you've got another 6 wall walks to cash out at the end too! Choose a variation that you can complete those in 2 minutes or less each time. Focus on keeping your belly really tight while still breathing, especially on the last 6.
The rounds of squats and pull ups are going to go quick. Choose a variation on the pull ups you can complete 6 reps unbroken most if not all the way. You could also intentionally break them up into 2 sets with just long enough to shake out the grip each time. Each round of 6 squats and 6 pull ups should be under a minute each time.
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
PROGRAM C
WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
WORKOUT
Glory Days Option!!
100 Foot Handstand Walk
then
10 Rounds
6 Barbell Front Squats
6 Pull Ups
then
100 Foot Handstand Walk
Strict Pull Up Option:
3-5 Strict Pull Ups Per Round
Suggested Weight:
Men: 95-135#
Women: 65-85#
Could also use your dumbbells or sandbag for this version.
Extra Challenge:
Increase reps in middle section to 8!
Score: Total Time
Goal: 9-14 Min
COACHES NOTES
Think of the handstand walks as a buy in to the meat of this workout which is the squats and pull ups. Of course you've got another 100 feet to cash out at the end too! The handstand walks should take 2:30 or less each time. Focus on keeping your belly really tight while still breathing, especially on the last 100 feet. If you can handstand walk but 100 feet is not realistic for the time window, shorten the distance to something more appropriate.
The rounds of squats and pull ups are going to go quick. Choose a variation on the pull ups you can complete 6 reps unbroken most if not all the way. You could also intentionally break them up into 2 sets with just long enough to shake out the grip each time. Each round of 6 squats and 6 pull ups should be under a minute each time.
HANDSTAND WALK
You should be pretty proficient with handstand walking on its own before attempting to do it in a workout. Plant your hands shoulder-width apart. Kick up to a handstand. Shift your weight into one hand as you step with the other. Be sure to press the planted hand into the floor and keep an active shoulder as you step. Remember to breathe!
CUSTOMIZATIONS
Shorten the distance
Handstand Shoulder Taps (1 Tap for every foot)
FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
Wall Walks
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps
DB/Back/Front/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.
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.