Calling this one "Lopsided" the one sided stuff is a huge "core" builder and the double DB rack walk is too!

Dumbbell Version is encouraged today if you have the gear for it. Please note difference in rounds/reps for Programs B/C.

Oh - did someone say Kettlebells? That would be AWESOME.

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
  POST(best after the main workout): SOGO-GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

16 Single DB Alternating Step Ups (Right Hand Holding DB)
16 Single DB Deadlift (DB in Right Hand)
100 Meter Double Dumbbell Rack Walk
16 Single DB Alternating Step Ups (Left Hand Holding DB)
16 Single DB Deadlift (DB in Lefft Hand)
100 Meter Double Dumbbell Rack Walk

Suggested Weight/Height Men: 40# DBs / 22-24" Step Up
Suggested Weight/Height Women: 25# DBs / 18-20" Step Up

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
Because the plate and the sandbag versions don't allow for this "lopsided" work - and it's an excellent way to improve your core stability - this is the preferred version of today's workout!

It's also the lopsided-ness of this workout that makes it SUPER important that you are maintaining a proper core position the ENTIRE time. Think about keeping your ribcage pulled down toward your belly button and avoid leaning your shoulders away from the weighted side - stay as upright as possible. You're working with a minute or less for both the step ups and the walks. Choose a weight on the deadlifts that will allow you to get those done in 1-2 sets!

SINGLE DUMBBELL ALTERNATING STEP UP
Each step up counts as one rep so you will do 8 per side but alternating. You will holda dumbbell in one hand - down at your side and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

CUSTOMIZATIONS
Unweighted Step Up
Single Dumbbell Alternating Lunges

SINGLE DB DEADLIFT
The DB will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hand and grip are outside of the leg. Arm is straight. Chest is up. Belly tight. Back flat! To lift the DB drive your heels into the ground and lift your chest. Keep the arm straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DB goes below your knees, re-bend them and bring the DB back to the starting position under control. Only one head of the dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

DOUBLE DUMBBELL RACK WALK
You will hold a dumbbell in each hand at your shoulders. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Single Side DB Rack Walk
Single Dumbbell Rack Walk (Goblet-style)
Farmer Carry

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

6 Rounds

16 Alternating Plate Hug Step Ups
16 Deadlifts
100 Meter Plate Hug Walk (Hugged high at the chest)

Suggested Weight Men: 45# Plate / 115-135# DL
Suggested Weight Women: 25# Plate / 75-85# DL

Extra Challenge Men: 155#+ DL
Extra Challenge Women: 105# +DL

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
You're shooting for 2:20-3:20 per round. The walk is likely to take up about a minute of that time so be sure you can knock out the step ups and deadlifts each in 1 minute or less. Take your time setting up for the deadlifts and focus on keeping a straight back, tight belly, and be sure to squeeze your butt at the top of the lift. There's no need to go unbroken to finish in the goal time so feel free to break these into 3-4 sets if your form starts to break down.

PLATE HUG STEP UP
Hold a plate at your chest with your arms wrapped firmly around it. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Plate Hug Lunges
Unweighted Step Ups

DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

CUSTOMIZATION
Lighter weight

PLATE HUG WALK
Hold a plate at your chest with your arms wrapped firmly around it. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a lighter plate.

CUSTOMIZATIONS
Lighter plate

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

6 Rounds

16 Sandbag Bear Hug Step Ups
16 Sandbag Deadlifts
100 Meter Sandbag Front Rack Walk

Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
You're shooting for 2:20-3:20 per round. The walk is likely to take up about a minute of that time so be sure you can knock out the step ups and deadlifts each in 1 minute or less. Hugging the bag for the step ups and carrying in the front rack means it is SUPER important that you are maintaining a proper core position the ENTIRE time. Think about keeping your ribcage pulled down toward your belly button and don't let your hips sway forward to compensate for the weight in front of your body. Squeeze your belly and butt in tight.

SANDBAG BEAR HUG STEP UP
Choose a box that is roughly 22-24" for men and 18-20" for women. Hold the sandbag at your chest/belly with your arms wrapped around tight. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

Customize these with a lower stepping height, or alternating lunges.

CUSTOMIZATIONS
Sandbag Bear Hug Lunges
Unweighted Step Up

SANDBAG DEADLIFT
The sandbag starts on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight, chest is up, belly tight, back flat for the entire lift! To lift the sandbag drive the heels into the ground and lift the chest. Stand all of the way up at the top.

To lower - reach the butt back and slide sandbag down the leg. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the sandbag back to the starting position under control.

SANDBAG FRONT RACK WALK
Make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Sandbag Bear Hug Walk

TEAM VERSION

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

3 ROUNDS OF:

Partner 1:
100 Meter Double Dumbbell Rack Walk

Partner 2:
16 Single DB Deadlift (DB in Right Hand)
Max Reps Single DB Alternating Step Ups (DB in Right Hand)

then SWITCH

Partner 1:
16 Single DB Deadlift (DB in RIGHT Hand)
Max Reps Single DB Alternating Step Ups (DB in RIGHT Hand)

Partner 2:
100 Meter Double Dumbbell Rack Walk

then SWITCH SIDES

Partner 1:
100 Meter Double Dumbbell Rack Walk

Partner 2:
16 Single DB Deadlift (DB in LEFT Hand)
Max Reps Single DB Alternating Step Ups (DB in LEFT Hand)

then SWITCH

Partner 1:
16 Single DB Deadlift (DB in LEFT Hand)

Max Reps Single DB Alternating Step Ups (DB in LEFT Hand)

Partner 2:
100 Meter Double Dumbbell Rack Walk

**All of this is one round. So each round is basically 2 front rack carries and the deadlifts and step ups on both sides.

Suggested Weight/Height Men: 40# DBs / 22-24" Step Up
Suggested Weight/Height Women: 25# DBs / 18-20" Step Up

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

Score: Total Step up Reps from BOTH partners, both sides, all 3 rounds combined.

Goal: 120-200 Reps

COACHES NOTES
Because the plate and the sandbag versions don't allow for this "lopsided" work - and it's an excellent way to improve your core stability - dumbbell is the preferred version of today's workout! But of course, use what you have!

It's also the lopsided-ness of this workout that makes it SUPER important that you are maintaining a proper core position the ENTIRE time. Think about keeping your ribcage pulled down toward your belly button and avoid leaning your shoulders away from the weighted side - stay as upright as possible.

You and your partner are shooting for 10-16 step ups each time it's your turn to knock them out. Choose a weight that will aloow for that and for you to get the deadlifts done in 30 seconds or less.

SINGLE DUMBBELL ALTERNATING STEP UP
Each step up counts as one rep so you will do 8 per side but alternating. You will holda dumbbell in one hand - down at your side and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

CUSTOMIZATIONS
Unweighted Step Up
Single Dumbbell Alternating Lunges

SINGLE DB DEADLIFT
The DB will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hand and grip are outside of the leg. Arm is straight. Chest is up. Belly tight. Back flat! To lift the DB drive your heels into the ground and lift your chest. Keep the arm straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DB goes below your knees, re-bend them and bring the DB back to the starting position under control. Only one head of the dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

DOUBLE DUMBBELL RACK WALK
You will hold a dumbbell in each hand at your shoulders. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Single Side DB Rack Walk
Single Dumbbell Rack Walk (Goblet-style)
Farmer Carry

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

KB/DB Deadlift

If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.