POWER | WEEK 17 | 04/18/2021
STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.
This may also include assistance exercises to support good mechanics and healthy tissue.
Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
10 Min EMOM
(Every Minute on the Minute)
Min 1: 6-8 DB Squats
Min 2: Rest
Suggested Weight:
Men: 35-50# DBs
Women: 25-35# DBs
Score: Enter the weight you used (35# if you used a pair of 35#s)
Goal: To move continuously for at least 60 seconds each time.
COACHES NOTES
We are switching things up a bit and giving you a preview of the new Dumbbell Strength program! All you need is a pair of dumbbells today. The key to building strength with lighter weight is to spend more time under tension, so today you will be moving very slowly. You may get a little restless in the first few reps but hang in there and really focus on the muscles that are working!
6-8 Squats should take a minute MINIMUM, that means each rep should take 7-10 seconds. They can take a bit longer than a minute if you want an extra challenge but you want to make sure you have enough time for and aren't tempted to rush the next set.
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.
CUSTOMIZATION
Goblet Squat
5 Sets of
6 Cossack Squats Left
6 Cossack Squats Right
Rest as needed between sides and sets.
Suggested Weight:
Men: 35-50# Single DB
Women: 25-35# Single DB
Score: Enter the weight you used
Goal: To move continuously for at least 60 seconds each side.
COACHES NOTES
You may need to adjust your feet a little bit as you go in order to get more depth in the Cossack squat. These should be performed slowly and at a constant pace. 6 reps should take you at least a minute and be unbroken. Go light to start!
COSSACK SQUAT
Start with feet wider than shoulders, toes turned out slightly. Hold a DB to your chest, goblet style or racked on one shoulder with one hand. If you are squatting to the left, hold the DB in your right hand. Shift your weight into the left foot and turn your right toes up. Send your butt back, keeping the belly tight and chest up. Keep your left heel down the whole time. Ideallly the hip goes lower than the knee but keep in mind that your body will open up and you will get lower the more reps you do. Keep the knee in line with the toes on the left foot. Drive through the heel and lead with the chest to come back to standing.
CUSTOMIZATION
Unweighted Cossack Squat
5 Min AMRAP
12 Jumping Lunges
8 Push Ups
Score: Total Rounds + Any Additional Reps
Goal: To stay within the 5-7 round range.
COACHES NOTES
The goal here is to get some explosive movement after all the slow movement, and get some upper body activation today. Rather than trying to go really fast and get a ton of rounds, focus on being as explosive as possible coming out of each jumping lunge. Don't rush the push ups, lower with control rather than just dropping the chest to the floor. Try to go unbroken the whole way. We'd rather you switch to knee or elevated push ups than really broken up sets from the toes.
JUMPING LUNGE
Start standing. Jump to your lunge/split stance. Keep your belly tight and chest up as you lower with control until your back knee gently touches the floor. Swing your arms up and jump aggressively, switching your legs in the air to land in the lunge/split stance with the other leg forward. Lower the back knee gently to the floor and repeat.
CUSTOMIZATION
Reverse Lunge
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up