THURSDAY 04/08/2021
Program A and SHIFT only today! Check out all of the options!
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): POWER-OLY
POST(best after the main workout): SOGO-BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, STRESS RELIEF
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
4 Rounds
20 Reps 1/4 Get Up (10 Per Side)
30 Eye Level KB/DB Swings
40 DB Hop Overs
Suggested Weight Men: 35-55# KB/DB for both
Suggested Weight Women: 20-35# KB/DB for both
Extra Challenge Men: Heavier or Double DB Swing
Extra Challenge Women: Heavier or Double DB Swing
Score: Total Time
Goal: 13-18 Min
COACHES NOTES
Any time you see Turkish get ups or 1/4 get ups in a workout, know that it is not about how fast you do them. These movements are meant to be done relatively slow, controlled, and with a deep focus on proper engagement and technique. For this workout, the 1/4 get ups should take 1-2 minutes, definitely not less than that. Choose a weight that allows you to keep the chest up and spine long as you shift onto the forearm. We encourage you to use different weights for the get up and for the swings. You can even try two dumbbells on the swings you don't don't have one heavier DB or kettlebell or want to challenge the weight. Choose a load on the swings that you can complete 30 reps in 1:30 or less and in 1-2 sets. Each round should take 3-5 minutes.
1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods!
EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell or kettlebell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulderblades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
2 Lighter Dumbbells
KB/DB Sumo Deadlifts
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
Double Unders
Turkish Get Ups/1/2/1/2 Get Ups
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
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.