TUESDAY 05/04/2021
This is the JBJ Tester workout!!!
Reps will vary between the different versions today! Make sure to read through the one you choose thoroughly!
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-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: WARM UP FLOW, PIGEON STRETCH
POST: SI JOINT RELEASE, LOWER BACK RELEASE
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)
6 Burpee Box Jump Overs
8 Single-Arm DB Front Rack Alternating Lunge, RIGHT ARM
8 Single-Arm DB Front Rack Alternating Lunge, LEFT ARM
10 V-Ups/Toes to Bar
Suggested Weight Men: 40-50# DB
Suggested Weight Women: 25-35# DB
Extra Challenge Men/Women: Increase all movement reps by 4 (10, 12, 12, 14)
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds
COACHES NOTES
The average pace to hit the goal should be 1:30-2:00 per round. Make sure you are keeping the belly tight in the lunges to accommodate the uneven load. Choose a load on the lunges you can complete all 16 reps in a minute or less. If you are doing toes to bar, choose a variation that you can complete 10 reps in 1-3 sets the whole way through. They shouldn't take more than 30-40 seconds. Smooth and steady on the burpee box jump overs, remember to breathe!
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee
SINGLE ARM DUMBBELL FRONT RACK LUNGES
For these lunges, hold one dumbbell resting on the shoulder with the elbow high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side. Then, switch the DB to the other shoulder and do 8 more lunges.
CUSTOMIZATIONS
Goblet Lunges x 16
Alternating Weighted Step Ups
Single Leg Deadlifts w/1 DB
V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.
CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches
-OR-
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!
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)
6 Burpee Box Jump Overs
10 Barbell Front Rack Lunges
10 V-Ups/Toes to Bar
Suggested Weight Men: 65-95#
Suggested Weight Women: 45-65#
Extra Challenge Men/Women: Increase all movement reps by 4 (10, 14, 14)
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds
COACHES NOTES
Note that the reps are different for the lunges in this version. The average pace to hit the goal should be 1:30-2:00 per round. Choose a load on the lunges you can complete all 10 reps in less than a minute, unbroken most of the way. If you are doing toes to bar, choose a variation that you can complete 10 reps in 1-3 sets the whole way through. They shouldn't take more than 30-40 seconds. Smooth and steady on the burpee box jump overs, remember to breathe!
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee
BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.
CUSTOMIZATIONS
Plate to Chest Lunges
Front Rack Step Ups
Go lighter
V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.
CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches
-OR-
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!
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)
6 Burpee Box Jump Overs
8 Right Shoulder Racked Alternating Sandbag Lunge
8 Left Shoulder Racked Alternating Sandbag Lunge
10 V-Ups / Supine Sandbag Toe Touches / Toes to Bar
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Extra Challenge Men/Women: Increase all movement reps by 4 (10, 12, 12, 14)
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8-12 Rounds
COACHES NOTES
The average pace to hit the goal should be 1:30-2:00 per round. Make sure you are keeping the belly tight in the lunges to accommodate the uneven load. Consider lowering the reps to 12 (6 per shoulder) if you are working with a heavier bag and they are going to be really broken up. Lunges should take a minute or less. If you are doing toes to bar, choose a variation that you can complete 10 reps in 1-3 sets the whole way through. They shouldn't take more than 30-40 seconds. Smooth and steady on the burpee box jump overs, remember to breathe!
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee
SINGLE SHOULDER RACKED SANDBAG LUNGES
For these lunges, hold the bag on the shoulder. Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side. Then, switch the bag to the other shoulder and do 8 more lunges.
CUSTOMIZATIONS
Sandbag Front Rack Lunges x 16
Alternating Weighted Step Ups
V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.
CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches
-OR-
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!
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
Lunge
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 step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
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.
Sit Ups
Sit ups are a really big demand for the core and pelvic floor and for the most part are 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 (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)