FRIDAY 03/19/2021
This look kind of familiar??? Similar feel to the recent "Rhea" Vault workout - except this time there is REST! You're welcome!
Please take note that the reps vary slightly 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): OLY
EITHER(can be warm up or finisher): SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT BAND, POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
JUMP ROPE WARM UP
WORKOUT
5 Rounds
40 Double Unders / DB Hop Overs
18 DB Squats
Rest 1 Min Between Rounds
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs / 60 Double Unders/Hop Overs
Extra Challenge Women: 35# DBs 60 Double Unders/Hop Overs
Score: Slowest Round ONLY
Goal: 1:30-2:00
COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.
CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)
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
Goblet Squat
Air Squat
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
5 Rounds
40 Double Unders / DB Hop Overs
12 Back Squats
Rest 1 Min Between Rounds
Suggested Weight Men: 115-135#
Suggested Weight Women: 75-85#
Extra Challenge Men: 155#+ / 60 Double Unders/Hop Overs
Extra Challenge Women: 105#+ 60 Double Unders/Hop Overs
Score: Slowest Round ONLY
Goal: 1:30-2:00
COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. You can pull the bar from the rack or pull it from the floor. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.
CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)
BARBELL BACK SQUAT
Start with the bar on the back. 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Air Squat
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
WORKOUT
5 Rounds
40 Double Unders / SB Hop Overs
18 SB Back Squats
Rest 1 Min Between Rounds
Suggested Weight Men: 50-70#
Suggested Weight Women:25-45#
Extra Challenge Men: 60 Double Unders/Hop Overs
Extra Challenge Women: 60 Double Unders/Hop Overs
Score: Slowest Round ONLY
Goal: 1:30-2:00
COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.
CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)
SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. 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 of the way up at the top.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats
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.
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.