SATURDAY 04/24/2021
Ready to light up the abs and booty?? Reps slightly different on today's sandbag option!
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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, MORNING COFFEE
POST: HIPS, SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
3 Rounds
20 DB Goblet Step Ups
30 - 1/4 Get Ups (15 Per Side)
20 DB Goblet Step Ups
30 DB Russian Twists
Suggested Weight Men: 40# DB/KB
Suggested Weight Women: 25# DB/KB
Extra Challenge Men: 50# DB/KB
Extra Challenge Women: 35# DB/DB
Score: Total Time
Goal: 16-22 Min
COACHES NOTES
GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups
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
MAMA MODIFICATIONS
DB Windmill
RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.
Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.
CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2
You're shooting for each round to take 5:20-7:20. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. The 1/4 get ups will also be time consuming but you should be getting those 30 reps done in 2:00-2:30. If you're struggling using the same weight for these, feel free to go lighter. Be sure on the Russian twists that you're keeping a proud chest and a tight belly. Touch your feet down to the ground if you need to for balance.
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
3 Rounds
20 Plate Hug Step Ups
30 Weighted Sit Ups
20 Plate Hug Step Ups
30 Plate Russian Twists
Suggested Weight Men: 35-45# Plate
Suggested Weight Women: 25-35# Plate
Score: Total Time
Goal: 16-22 Min
COACHES NOTES
You're shooting for each round to take 5:20-7:20. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. The weighted sit ups will also be time consuming but you should be getting those 30 reps done in 2:00-2:30. If you're struggling using the same weight for these, feel free to go lighter. Be sure on the Russian twists that you're keeping a proud chest and a tight belly. Touch your feet down to the ground if you need to for balance.
PLATE HUG STEP UP
Hold the plate at the chest with the elbows bent and the belly tight. When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Lower stepping height
Plate Hug Alternating Lunges (Each lunge counts as one rep.)
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.
Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.
CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Reps slightly different on today's sandbag option!
3 Rounds
20 Sandbag Step Ups
20 Sandbag 1/4 Get Ups (on the shoulder)
20 Sandbag Step Ups
20 Sandbag Seated Side to Side
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Score: Total Time
Goal: 16-22 Min
COACHES NOTES
You're shooting for each round to take 5:20-7:20. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. The 1/4 get ups will also be time consuming but you should be getting those 30 reps done in 2:00-2:30. Be sure on the seated side to sides that you're keeping a proud chest and a tight belly. If you're having trouble maintaining the goal pace, consider reducing the reps since it's tough to change sandbag weight!
SANDBAG STEP UP
Choose a box that is roughly 20-24" for men and 16-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.
CUSTOMIZATIONS
Sandbag Lunges
Unweighted Step Ups
SANDBAG 1/4 GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. To lower, drop back to your elbow and then roll onto your back with control.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
DB Windmill
SANDBAG SEATED SIDE TO SIDE
Each twist counts as a rep.
Sit on the ground next to your sandbag with a straight spine, legs extended out in front of you. Twist and grip whatever handle combination feels the best. Lift or drag the bag across your body over to the other side. That is one rep. Keep your chest up the whole time, try to avoid rounding the spine.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window
Swap out for a lighter dumbbell or plate
MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2
TEAM VERSION
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
In Teams of 2 Complete:
2 Rounds
60 DB Goblet Step Ups
90 1/4 Get Ups (Switch Sides Every 5 Reps)
60 DB Goblet Step Ups
90 DB Russian Twists
**One person works at a time while the other rests. Switch as desired. Reps are combined between partners
**This version can also be done with plate option or sandbag.
Suggested Weight Men: 40# DB/KB
Suggested Weight Women: 25# DB/KB
Extra Challenge Men: 50# DB/KB
Extra Challenge Women: 35# DB/DB
Score: Total Time
Goal: 24-30 Min
COACHES NOTES
You guys should be wrapping up the first round in 12-15 minutes - if not, make adjustments so that you have a chance at hitting the goal. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. You should be knocking out 12-15 reps of the 1/4 gets up in a minute. Be sure on the Russian twists that you're keeping a proud chest and a tight belly. Touch your feet down to the ground if you need to for balance.
GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups
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
MAMA MODIFICATIONS
DB Windmill
RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.
Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.
CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
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, Palloff 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.