THURSDAY 03/11/2021
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): GYMNASTICS
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, LOWER BACK RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
10 Rounds
30 Seconds Max DB Step Up
30 Seconds Rest
30 Seconds Alternating DB Shoulder Press
30 Seconds Rest
Suggested Weight Men: 40# DBs / 20-24" Box
Suggested Weight Women: 25# DBs / 16-20" Box
Extra Challenge Men: 50# DBs / 22-24" Box
Extra Challenge Women: 35# DBs / 18-20" Box
Score: Total Reps of BOTH Movements and All Rounds Combined
Goal: 180-260 Reps
COACHES NOTES
Set yourself up for at least 8 step ups per round and 10 alternating shoulder presses per round. Remember, there is 30 seconds of rest between each movement and 1:30 before you repeat the same movement. That may give you an opportunity to push the pace, especially on the step ups. Your shoulders are definitely going to start to fatigue in the later rounds, so choose a weight that is not going be a struggle early on.
DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.
CUSTOMIZATIONS
Unweighted Step Ups
Dumbbell Lunges
ALTERNATING SHOULDER PRESS
Set up for the strict 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 10 reps is 5 on each arm.
CUSTOMIZATION
Single DB held in both hands
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
10 Rounds
30 Seconds Max Weighted Step Up
30 Seconds Rest
30 Seconds Strict Shoulder Press
30 Seconds Rest
Suggested Weight Men: 75# / 20-24" Box
Suggested Weight Women: 55# / 16-20" Box
Extra Challenge Men: 95-115# / 22-24" Box
Extra Challenge Women: 65-75# / 18-20" Box
Score: Total Reps of BOTH Movements and All Rounds Combined
Goal: 120-220 Reps
COACHES NOTES
Set yourself up for at least 6-8 step ups per round. With the shoulder presses, your reps are likely going to decrease as the workout progresses so choose a weight that you can do at least 10 in the first few rounds. Remember, there is 30 seconds of rest between each movement and 1:30 before you repeat the same movement. That may give you an opportunity to push the pace, especially on the step ups. You can use your barbell (back racked), dumbbells, or even your sandbag for the step ups.
BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.
CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups
SHOULDER 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.
CUSTOMIZATION
Go lighter
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
10 Rounds
30 Seconds Max SandBag Step Up
30 Seconds Rest
30 Seconds Seated Sandbag Shoulder Press
30 Seconds Rest
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Score: Total Reps of BOTH Movements and All Rounds Combined
Goal: 120-220 Reps
COACHES NOTES
Set yourself up for at least 6-8 step ups per round. With the shoulder presses, your reps are likely going to decrease as the workout progresses. If you are working with a heavier bag, don't worry so much about the goal number of reps. Instead choose a rep target that is not going to be a struggle in the first few rounds. Remember, there is 30 seconds of rest between each movement and 1:30 before you repeat the same movement. That may give you an opportunity to push the pace, especially on the step ups.
BACK RACK SANDBAG STEP UP
Start with the bag on your back. You could also support the bag on one shoulder and just switch at the halfway point. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.
CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups
SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.
CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.