WEDNESDAY 03/03/2021
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): GYMNASTICS
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: WARM UP FLOW, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, HIP FLEXORS & PSOAS STRETCH
PROGRAM A
WARM UP
RUNNING WARM UP
BOX JUMP WARM UP
WORKOUT
3 Rounds
Run 400 Meters
30 Single Arm DB Squat (Right)
30 Box Jumps
30 Single Arm Squat (Left)
Run 400 Meters
Rest 3 Min Between Rounds
*Can also do this version with a sandbag on the shoulder (R then L)
Suggested Weight:
Men: 40# DB / 22-24" Box
Women: 25# DB / 18-20" Box
Extra Challenge:
Men: 50#+ DB
Women: 35#+ DB
Score: Fastest Round ONLY
Goal: 6-9 Min
COACHES NOTES
Think of this workout as 3 separate intervals in which you are trying to go as hard as you can. It should be expected that your times will fall off from round to round. To get within the goal range, each run should be around 2 minutes or less. Choose a load on the squats you can complete 30 reps in around 1:30 or less. The load is relatively light, go with something you can knock out in 1-2 sets. We encourage stepping down off the box between each jump. With that method, 30 jumps in around 1:30-1:45 should be pretty realistic if you choose the appropriate height.
400M RUN
You're working with about 2 minutes. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
SINGLE ARM DUMBBELL SQUAT
Hold a single DB at the shoulder with one arm. 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, keep that belly tight! Stand all the way up at the top.
CUSTOMIZATIONS
Go Lighter
Goblet Squat
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
PROGRAM B
WARM UP
RUNNING WARM UP
BOX JUMP WARM UP
WORKOUT
3 Rounds
Run 400 Meters
30 Bear Hug Plate Squat
30 Box Jumps
30 Bear Hug Plate Squat
Run 400 Meters
Rest 3 Min Between Rounds
Suggested Weight:
Men: 45# Plate / 22-24" Box
Women: 25# Plate / 18-20" Box
Score: Fastest Round ONLY
Goal: 6-9 Min
COACHES NOTES
Think of this workout as 3 separate intervals in which you are trying to go as hard as you can. It should be expected that your times will fall off from round to round. To get within the goal range, each run should be around 2 minutes or less. Choose a load on the squats you can complete 30 reps in around 1:30 or less. The load is relatively light, go with something you can knock out in 1-2 sets. We encourage stepping down off the box between each jump. With that method, 30 jumps in around 1:30-1:45 should be pretty realistic if you choose the appropriate height.
400M RUN
You're working with about 2 minutes. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
BEAR HUG PLATE SQUAT
Wrap your arms around a plate and hold it to your chest. 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, keep that belly tight! Stand all the way up at the top.
CUSTOMIZATIONS
Go Lighter
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
PROGRAM C
WARM UP
SQUAT WARM UP
BOX JUMP WARM UP
WORKOUT
3 Rounds
Row 500 Meters
or
Bike 30 Cals (Men) / 22 Cals (Women)
30 Single Arm DB Squat (Right)
30 Box Jumps
30 Single Arm Squat (Left)
Row 500 Meters
or
Bike 30 Cals (Men) / 22 Cals (Women)
Rest 3 Min Between Rounds
**Can also do this version with sandbag or bumper plate (reps and weight found in Program B).
Suggested Weight:
Men: 40# DB / 22-24" Box
Women: 25# DB / 18-20" Box
Extra Challenge:
Men: 50#+ DB
Women: 35#+ DB
Score: Fastest Round ONLY
Goal: 6-9 Min
COACHES NOTES
Think of this workout as 3 separate intervals in which you are trying to go as hard as you can. It should be expected that your times will fall off from round to round. To get within the goal range, each bike/row should be around 2 minutes or less. Choose a load on the squats you can complete 30 reps in around 1:30 or less. The load is relatively light, go with something you can knock out in 1-2 sets. We encourage stepping down off the box between each jump. With that method, 30 jumps in around 1:30-1:45 should be pretty realistic if you choose the appropriate height.
ROW/BIKE
You're working with about 2 minutes. Shorten the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Decrease calories
SINGLE ARM DUMBBELL SQUAT
Hold a single DB at the shoulder with one arm. 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, keep that belly tight! Stand all the way up at the top.
CUSTOMIZATIONS
Go Lighter
Goblet Squat
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
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.
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.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.