SATURDAY 03/20/2021
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.
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, WARM UP FLOW
POST: HIPS, CHEST OPENER
PROGRAM A
WARM UP
RUNNING WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
4 Rounds
15 DB Bench Press / Floor Press
15 Toes to Bar / Supine Toe Touches to DB
Run 400 Meters
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Total Time
Goal: 13-18 Min
COACHES NOTES
You're shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done. Choose a weight on the bench press that you can knock out safely and in no more than 2-3 sets. The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.
If you don't have a bench, go with the floor press option. Be careful touching your elbows down to the ground!! Lower the dumbbells under control. You could even create a bit more space by lying your upper back and tailbone on a plate or two - just be sure those two places are well-supported and there's not strain in your lower back!
BENCH PRESS
If you go with Bench Press, lie face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.
- OR -
FLOOR PRESS
If you go with Floor Press, it is basically a bench press from the floor but the dumbbells won't travel down as far because your elbows will touch to the ground. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!
CUSTOMIZATIONS
Push Ups
TOES TO BAR
If you choose the 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.
- OR -
SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the dumbbell over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell. Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups
400M RUN
You're working with 2:00-2:30. 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
Toe Taps to a Low Target
PROGRAM B
WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
4 Rounds
15 Bench Press
15 Toes to Bar / Supine Toe Touches to Plate
Run 400 Meters
Suggested Weight Men: 95-115#
Suggested Weight Women: 55-75#
Extra Challenge Men: 135#+
Extra Challenge Women: 85#+
Score: Total Time
Goal: 13-18 Min
COACHES NOTES
You're shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done. Choose a weight on the bench press that you have absolutely no danger of failure with. Don't get sloppy on these trying to get a better score and be sure to rack safely! The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.
BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
CUSTOMIZATIONS
Floor Press (See Program A for Description)
TOES TO BAR
If you choose the 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.
- OR -
SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the plate over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the plate. Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups
400M RUN
You're working with 2:00-2:30. 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
Toe Taps to a Low Target
PROGRAM C
WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
4 Rounds
15 Bench Press
15 Toes to Bar / Supine Toe Touches to Plate
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal Women
Suggested Weight Men: 95-115#
Suggested Weight Women: 55-75#
Extra Challenge Men: 135#+
Extra Challenge Women: 85#+
Score: Total Time
Goal: 13-18 Min
COACHES NOTES
You're shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done. Choose a weight on the bench press that you have absolutely no danger of failure with. Don't get sloppy on these trying to get a better score and be sure to rack safely! The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.
BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
CUSTOMIZATIONS
Floor Press (See Program A for Description)
TOES TO BAR
If you choose the 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.
- OR -
SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the plate over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the plate. Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
TEAM VERSION
WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
In Teams of 2 Complete:
4 Rounds
Partner 1: 15 Bench + 15 Toes to Bar / Supine Toe Touches
while
Partner 2: Run 400 Meters
then SWITCH
Partner 1: Run 400 Meters
Partner 2: 15 Bench + 15 Toes to Bar/Supine Toe Touches
4 Rounds = BOTH Partners do each section 4 times.
**You can also do this version of the workout with any of the options from Programs A, B, or C.
Suggested Weight Men: 95-115#
Suggested Weight Women: 55-75#
Extra Challenge Men: 135#+
Extra Challenge Women: 85#+
Score: Total Time
Goal: 13-18 Min
COACHES NOTES
Within one round, both partners will have run 400m and completed 15 bench press and 15 toes to bar or supine toe touches. So that means when the workout is complete, you'll BOTH have run 400m four times and done the 15+15 four times!
You and your partner are shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done (if your partner comes in from the run before you're done, they'll wait until you've completed your 15+15). Choose a weight on the bench press that you have absolutely no danger of failure with. Don't get sloppy on these trying to get a better score and be sure to rack safely! The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.
BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
CUSTOMIZATIONS
Floor Press (See Program A for Description)
TOES TO BAR
If you choose the 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.
- OR -
SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the plate over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the plate. Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups
400M RUN
You're working with 2:00-2:30. 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
Toe Taps to a Low Target
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.
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.