TUESDAY 04/06/2021
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-BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS & PSOAS STRETCH, CHEST OPENER
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 DB Squats
10 Pull Up / 5 No Push Up Renegade Row
10 Box Jumps
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs / 15 Box Jumps
Extra Challenge Women: 35# DBs / 15 Box Jumps
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
COACHES NOTES
To hit the goal, you'll need to average a round roughly every 1:20-1:50. Choose a load on the squats that you can knock out 10 unbroken most if not all the way. Choose a pull up variation you can complete 10 reps in 1-2 sets for at least the first 8-9 minutes of the workout. If you don't have a pull up bar, we recommend going with the No Push Up Renegade Row rather than bent over rows on this one to keep from lighting up the lower back. Pick a height on the box jumps that allows you to move through 10 reps without having to fall off your normal pace. 10 reps should take around 30 seconds.
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
Go Lighter
Goblet Squat
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
No Push Up Renegade Row
TRX/Ring Row
Supine Row
Banded Pull Ups
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Front Squats
10 Pull Up / 5 No Push Up Renegade Row
10 Box Jumps
Suggested Weight Men: 95#
Suggested Weight Women: 65#
Extra Challenge Men: 115-135# / 15 Box Jumps
Extra Challenge Women: 75-85# / 15 Box Jumps
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
COACHES NOTES
To hit the goal, you'll need to average a round roughly every 1:20-1:50. Choose a load on the squats that you can knock out 10 unbroken most if not all the way. Choose a pull up variation you can complete 10 reps in 1-2 sets for at least the first 8-9 minutes of the workout. If you don't have a pull up bar, we recommend going with the No Push Up Renegade Row rather than bent over rows on this one to keep from lighting up the lower back. Pick a height on the box jumps that allows you to move through 10 reps without having to fall off your normal pace. 10 reps should take around 30 seconds.
FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
No Push Up Renegade Row
TRX/Ring Row
Supine Row
Banded Pull Ups
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Sandbag Front Squats
10 Pull Up / 4 Sandbag Drag and Pull (2 per side)
10 Box Jumps
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Extra Challenge Men: 15 Box Jumps
Extra Challenge Women: 15 Box Jumps
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
COACHES NOTES
To hit the goal, you'll need to average a round roughly every 1:20-1:50. The squats should be done mostly unbroken and take 40 seconds or less. Adjust the reps to fit that window if you are working with a heavier bag. Choose a pull up variation you can complete 10 reps in 1-2 sets for at least the first 8-9 minutes of the workout. The drag and pull is also a great option. Pick a height on the box jumps that allows you to move through 10 reps without having to fall off your normal pace. 10 reps should take around 30 seconds.
SANDBAG FRONT SQUAT
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!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
No Push Up Renegade Row
TRX/Ring Row
Supine Row
Banded Pull Ups
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
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.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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.