FRIDAY 05/07/2021
Reps vary between versions for this workout so be sure to read through carefully!
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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
7 Rounds
7 Goblet Atlas Lunge
14 Eye Level KB/DB Swing
28 DB Hop Overs / Double Unders
Suggested Weight Men: 40-55# DB/KB
Suggested Weight Women: 20-35# DB/KB
Extra Challenge Men: 60-70# DB/KB
Extra Challenge Women: 40-55# DB/KB
Score: Time
Goal: 12-18 Minutes
COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to choose a load that you can complete all 7 reps in about a minute each time, in 1-2 sets. These are going to be the most physically demanding part of the workout. The swings and hop overs/double unders are going to be the most demanding for your engine. Choose a weight on the swings you can go unbroken most if not all the way. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.
GOBLET ATLAS LUNGE
One Goblet Atlas Lunge = Goblet Lunge Left + Goblet Lunge Right + Goblet Squat
Make sure the dumbbell or kettlebell is at the chest! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward or reverse 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.
Then, perform a squat with the DB/KB still at the chest. Send your butt back and down while keeping the chest up and belly tight. Lower the hips below the top of the knee, then drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Goblet Squat
Unweighted Lungester
EYE LEVEL SWING
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 up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. 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
KB/DB Sumo Deadlifts
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 35 seconds each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
7 Rounds
7 Plate Hug Atlas Lunge
14 Eye Level KB/DB Swing - or - Plate Ground to Overhead
28 DB Hop Overs / Double Unders / Plate Up and Overs
Suggested Weight Men: 45# Plate / 40-55# DB/KB
Suggested Weight Women: 25# Plate / 20-35# DB/KB
Extra Challenge Men: 60-70# DB/KB for swings
Extra Challenge Women: 40-55# DB/KB for swings
Score: Time
Goal: 12-18 Minutes
COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to choose a load that you can complete all 7 reps in about a minute each time, in 1-2 sets. These are going to be the most physically demanding part of the workout. The swings and hop overs/double unders are going to be the most demanding for your engine. Choose a weight on the swings you can go unbroken most if not all the way. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.
PLATE HUG ATLAS LUNGE
One Plate Hug Atlas Lunge = Plate Hug Lunge Left + Plate Hug Lunge Right + Plate Hug Squat
Hug a plate to your chest. You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.
After both lunges, perform a plate hug squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Plate Hug Squat
Unweighted Lungester
EYE LEVEL SWING
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 up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. 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
KB/DB Sumo Deadlifts
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 35 seconds each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
7 Rounds
7 Sandbag Bear Hug Atlas Lunge
10 Alternating Sandbag Hang to Shoulder
28 SB Hop Overs / Double Unders
**Can also do the KB/DB Swings option seen in Program A with this version - if you do, go with 14 reps!
Suggested Weight Men: 50-70# SB
Suggested Weight Women: 25-45# SB
Score: Time
Goal: 12-18 Minutes
COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to complete all 7 reps in about a minute each time, in 1-2 sets. Drop the reps to 5 each round if you are working with a heavier bag. The hang to shoulders are going to feel a bit awkward at first but try to find a rhythm and grip that allows you to use your hips to generate the power. Again, drop the reps if you are working with a heavier bag. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.
SANDBAG BEAR HUG ATLAS LUNGE
One Atlas Lunge = Bear Hug Lunge Left + Bear Hug Lunge Right + Bear Hug Squat
Hug the bag to your chest. You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.
After both lunges, perform a bear hug squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.
CUSTOMIZATIONS
Reduce reps
2 Alternating Step Ups + 1 Bear Hug Squat
Unweighted Lungester
ALTERNATING SANDBAG HANG TO SHOULDER
Start at the top of a deadlift holding the bag longways between the legs by the narrow handles. 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. Guide the bag onto one shoulder. Send your butt back and keep your belly tight as you lower back down to the starting position and repeat to the other shoulder. Each time the bag touches your shoulder is 1 rep.
CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Shoulder
Hang to High Pull
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 35 seconds each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
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.
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.
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.