TUESDAY 04/27/2021
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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, PIGEON STRETCH
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
4 Rounds
20 DB Squats
Run 200 Meters
10 DB Hang Squat Cleans
Run 200 Meters
Rest 1 Minute Between Rounds
**Can also do this version with sandbag!
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Total Time (including rest)
Goal: 14-20 Min
COACHES NOTES
Each round should take 3:00-4:30. Think about an even push in all the movements, including the run. In other words, don't just smash the 20 squats and then run walk the 200m. Shoot for a consistent and sustained effort for the entire round. The squats should be completed in 1-2 sets the whole way. The hang squat cleans should be unbroken most, if not all the way. Your score is the total time so it's okay if your round times fall off a bit as you progress through the workout, they just shouldn't fall way off!
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
Goblet Squat
Air Squat
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
4 Rounds
20 Back Squats
Run 200 Meters
10 Hang Squat Cleans
Run 200 Meters
Rest 1 Minute Between Rounds
Suggested Weight Men: 95#
Suggested Weight Women: 65#
Extra Challenge Men: 115#+
Extra Challenge Women: 75#+
Score: Total Time (including rest)
Goal: 14-20 Min
COACHES NOTES
Each round should take 3:00-4:30. Think about an even push in all the movements, including the run. In other words, don't just smash the 20 squats and then run walk the 200m. Shoot for a consistent and sustained effort for the entire round. The squats should be completed in 1-2 sets the whole way. The hang squat cleans should be unbroken most, if not all the way. Your score is the total time so it's okay if your round times fall off a bit as you progress through the workout, they just shouldn't fall way off!
BARBELL BACK SQUAT
Start with the bar on the back. 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
PROGRAM C
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
4 Rounds
20 DB Squats
Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 DB Hang Squat Cleans
Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)
Rest 1 Minute Between Rounds
**Could also do this version with a sandbag or barbell as listed in Program B.
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Total Time (including rest)
Goal: 14-20 Min
COACHES NOTES
Each round should take 3:00-4:30. Think about an even push in all the movements, including the run. In other words, don't just smash the 20 squats and then sandbag the row/bike. Shoot for a consistent and sustained effort for the entire round. The squats should be completed in 1-2 sets the whole way. The hang squat cleans should be unbroken most, if not all the way. Your score is the total time so it's okay if your round times fall off a bit as you progress through the workout, they just shouldn't fall way off!
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
Goblet Squat
Air Squat
ROW/BIKE
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Decrease calories
DUMBBELL HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
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.
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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.
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.