THURSDAY 04/15/2021
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): POWER
POST(best after the main workout): SOGO-BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: HIPS 2.0, DECOMPRESSION SEQUENCE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
8 Rounds
Every 2 Minutes for 16 Minutes (8 Rounds)
20 Air Squats
8 Power Cleans
8 Toes to Bar / V-Ups
Suggested Weight Men: 40-50# DBs
Suggested Weight Women: 25-35# DBs
Extra Challenge Men: Increase Reps to 30/10/10
Extra Challenge Women: Increase Reps to 30/10/10
Score: Slowest Round ONLY
Goal: 1:20-1:40
COACHES NOTES
To meet the goal of this workout, you'll need to choose your weight and toes to bar variation wisely. Be sure that you are getting at least 20 seconds of rest every round. Air squats should definitely take under a minute. The power cleans should pretty much be performed unbroken the whole way. Choose a variation on the toes to bar that you can complete 8 reps in 1-2 sets the whole way. You'll likely get :20-:30 seconds to get them done so make sure if you are taking breaks they should be very short. Grip will become a factor on this one, so keep that in mind when swinging on the bar.
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
CUSTOMIZATION
Go Lighter
Hang Power Clean
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.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
- OR -
V-UP
Start lying on your back with your legs straight and together and your arms overhead. Squeeze your abs to press your low back into the floor and lift your upper back and feet off the floor slightly. Then with an aggressive squeeze of the belly and hip flexors, lift your legs up as you reach your torso forward. As you come to balance on your tailbone, touch your hands to your toes then quickly lower back down the your start position. The better you're able to keep your belly tight as you lower back down, the better rhythm you'll be able to find with this movement.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, dead bugs or check out the mama mods on Members-Only for more options!
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
WORKOUT
8 Rounds
Every 2 Minutes for 16 Minutes (8 Rounds)
20 Air Squats
8 Power Cleans
8 Toes to Bar / V-Ups
Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Extra Challenge Men: 115# - and/or - Increase Reps to 30/10/10
Extra Challenge Women: 75# - and/or - Increase Reps to 30/10/10
Score: Slowest Round ONLY
Goal: 1:20-1:40
COACHES NOTES
To meet the goal of this workout, you'll need to choose your weight and toes to bar variation wisely. Be sure that you are getting at least 20 seconds of rest every round. Air squats should definitely take under a minute. The power cleans should pretty much be performed unbroken the whole way. Choose a variation on the toes to bar that you can complete 8 reps in 1-2 sets the whole way. You'll likely get :20-:30 seconds to get them done so make sure if you are taking breaks they should be very short. Grip will become a factor on this one, so keep that in mind when swinging on the bar.
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
CUSTOMIZATIONS
Go lighter
Hang Power Clean
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.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP
WORKOUT
8 Rounds
Every 2 Minutes for 16 Minutes (8 Rounds)
20 Air Squats
6-8 Sandbag Over Shoulder
8 Toes to Bar / V-Ups
Suggested Weight Men: 50-100# Sandbag
Suggested Weight Women: 25-75# Sandbag
Extra Challenge Men: 115# - and/or - Increase Reps to 30/8-10/10
Extra Challenge Women: 75# - and/or - Increase Reps to 30/8-10/10
Score: Slowest Round ONLY
Goal: 1:20-1:40
COACHES NOTES
To meet the goal of this workout, you'll need to choose your weight/sandbag reps and toes to bar variation wisely. Be sure that you are getting at least 20 seconds of rest every round. Air squats should definitely take under a minute. Pick a rep target on the sandbag over the shoulder that you can be consistent with and won't take more than about 25 seconds. Choose a variation on the toes to bar that you can complete 8 reps in 1-2 sets the whole way. You'll likely get :20-:30 seconds to get them done so make sure if you are taking breaks they should be very short. Grip will become a factor on this one, so keep that in mind when swinging on the bar.
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sumo Deadlift High Pull
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.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, dead bugs or check out the mama mods on Members-Only for more options!
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.
Power Clean
You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.
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.
Alt V-Up
This movement is a big demand for the core and pelvic floor and for the most part, is not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.