WEDNESDAY 03/31/2021
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
POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, HIP FLEXORS & PSOAS STRETCH
PROGRAM A
WARM UP
SQUAT WARM UP
BOX JUMP WARM UP
WORKOUT
8 Rounds
16 DB Front Rack Lunges
16 Box Jump Overs
Suggested Weight Men: 40# DBs / 20-24" Box
Suggested Weight Women: 25# DBs / 16-20" Box
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Total Time
Goal: 13-18 Minutes
COACHES NOTES
The goal would be to stay in the range of 1:30-2:15 per round for this one. Choose a load you can complete the lunges in 1-2 sets the whole way. It is a lot of lunges so choose wisely and know that they will definitely make the box jump overs quite challenging as you approach those last few rounds. Stay focused on the box and pick up your feet. Try to find a smooth pace on the box jump overs that doesn't involve a lot of stopping and starting.
FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
PROGRAM B
WARM UP
SQUAT WARM UP
BOX JUMP WARM UP
WORKOUT
8 Rounds
16 Front Rack Lunges
16 Box Jump Overs
Suggested Weight Men: 75# / 20-24" Box
Suggested Weight Women: 55# / 16-20" Box
Extra Challenge Men: 95-115#
Extra Challenge Women: 65-75#
Score: Total Time
Goal: 13-18 Minutes
COACHES NOTES
The goal would be to stay in the range of 1:30-2:15 per round for this one. Choose a load you can complete the lunges in 1-2 sets the whole way. It is a lot of lunges so choose wisely and know that they will definitely make the box jump overs quite challenging as you approach those last few rounds. Stay focused on the box and pick up your feet. Try to find a smooth pace on the box jump overs that doesn't involve a lot of stopping and starting.
BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
CUSTOMIZATIONS
Plate to Chest Lunges
Front Rack Step Ups
Go lighter
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
PROGRAM C
WARM UP
SQUAT WARM UP
BOX JUMP WARM UP
WORKOUT
8 Rounds
16 Sandbag Front Rack Lunges
16 Box Jump Overs
Suggested Weight Men: 50-70# / 20-24" Box
Suggested Weight Women: 25-45# / 16-20" Box
Score: Total Time
Goal: 13-18 Minutes
COACHES NOTES
The goal would be to stay in the range of 1:30-2:15 per round for this one. The lunges should take :40-1:00. You may need to adjust the reps to fit that window if you are working with a heavier bag. It is a lot of lunges, know that they will definitely make the box jump overs quite challenging as you approach those last few rounds. Stay focused on the box and pick up your feet. Try to find a smooth pace on the box jump overs that doesn't involve a lot of stopping and starting.
SANDBAG FRONT RACK LUNGES
For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
Lunge
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 step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
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.