SATURDAY 05/01/2021
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 - POWER
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, SHOULDERS FLOW
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
7 Rounds
30 DB Hop Overs / Double Unders
15 KB/DB Swings
10 Reps 1/4 Get Up Right
10 Reps 1/4 Get Up Left
**May choose to use one weight for swings and another for get ups if necessary.
Suggested Weight Men: 40-55# KB/DB
Suggested Weight Women: 25-35# KB/DB
Score: Total Time
Goal: 17-24 Min
COACHES NOTES
You're shooting to knock out each round in 2:25-3:25. Remember, if you're falling behind - use the customizations provided so that you can hit the goal! The hops overs / double unders should take no longer than 45 seconds. If you go with the double under option and you're struggling to accumulate those 30 reps, just do as many as you can in 45 seconds then move on. Choose a weight for the swings that you can complete in 1-2 sets. Each set of the 1/4 get ups should take a minute or less. If you only have one DB/KB and it feels too heavy to perform the 1/4 get ups with, try them unweighted or with an object you find around your home like a gallon jug - or choose from one of the customizations listed!
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
- OR -
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
KB/DB SWINGS
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 weightless and (keeping the belly tight) guide the weight overhead. 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
Eye Level Swing
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/Odd Object 1/4 Get Ups
Alternating Single Leg V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
DB Windmill
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Reps vary slightly for this sandbag option today!I
7 Rounds
30 SB Hop Overs / Double Unders
10 Sandbag Hang to Overhead
5 Reps 1/4 Get Up with Sandbag on the Right Shoulder
5 Reps 1/4 Get Up with Sandbag on the Left Shoulder
**Could also do this version with mixing and matching elements from A in (swings/1/4 get ups)
Suggested Weight Men: 50-70# Sandbag
Suggested Weight Women: 25-45# Sandbag
Score: Total Time
Goal: 17-24 Min
COACHES NOTES
You're shooting to knock out each round in 2:25-3:25. Remember, if you're falling behind - use the customizations provided so that you can hit the goal! The hops overs / double unders should take no longer than 45 seconds. If you go with the double under option and you're struggling to accumulate those 30 reps, just do as many as you can in 45 seconds then move on. The sandbag hang to overhead should be done in 1-2 sets. If your bag is too heavy to do that, consider reducing the reps to 7-8. Each set of the 1/4 get ups should take a minute or less. If you're struggling to do these with the bag on your shoulder, go with the 1/4 get up options in Program A!
SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
- OR -
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Overhead
Hang to High Pull
SANDBAG 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 onto your right forearm, then up to your right hand. Then, return with control onto your back. You can also do this unweighted if you need to.
CUSTOMIZATIONS
Unweighted/Odd Object 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
DB Windmill
TEAM VERSION
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
In Teams of 2 Complete:
2 Rounds
30 Hop Overs EACH (work at the same time)
105 KB/DB Swings COMBINED (switch every 15 reps)
30 Hop Overs EACH (work at the same time)
70 1/4 Get Ups Right COMBINED (switch every 10 reps)
30 Hop Overs EACH (work at the same time)
70 Reps 1/4 Get Ups Left COMBINED (switch every 10 reps)
Suggested Weight Men: 40-55# KB/DB
Suggested Weight Women: 25-35# KB/DB
Score: Total Time
Goal: 22-28 Min
COACHES NOTES
Make sure you guys are working hard when it's your turn to "go" since you get to rest while your partner works. The hop overs should take 30-45 seconds. Choose a weight for the swings that you can knock out the 15 reps unbroken with for at least the first round, if not the whole way through. When it's your turn for the 1/4 get ups, you should be getting the 10 reps finished in 30-50 seconds! If you only have one DB/KB and it feels too heavy to perform the 1/4 get ups with, try them unweighted or with an object you find around your home like a gallon jug - or choose from one of the customizations listed!
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
KB/DB SWINGS
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 weightless and (keeping the belly tight) guide the weight overhead. 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
Eye Level Swing
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/Odd Object 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
DB Windmill
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.
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.
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.