WEDNESDAY 05/12/2021
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.
POST(best after the main workout): SOGO-BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HIP FLEXORS & PSOAS STRETCH, POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
4 Sets
Each SET is:
3 Rounds of:
8 Toes to Bar / V-Ups
12 Dumbbell Deadlifts
Rest 1 Minute between SETS
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs"
Extra Challenge Men: 50# DBs + 10 TTB / V-Ups
Extra Challenge Women: 35# DBs + 10 TTB / V-Ups
Score: Total Time (including rest)
Goal: 10-15 Minutes
COACHES NOTES
To be clear, the workout is 3 rounds of toes to bar and deadlifts, rest 1 min... 4 times. So, 3 rounds, rest, 3 rounds, rest, 3 rounds, rest, 3 rounds, done. There are a lot of deadlifts in this workout, so please make sure that you are setting up properly for each rep and keeping your back flat! You may want to break them into two smaller sets to save your grip for the toes to bar. Choose a variation on the toes to bar in which you think you could go unbroken, but consider breaking into smaller sets for the same grip saving reasons. This should go pretty fast, each set should take 2:00-3:00.
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!
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
4 Sets
Each SET is:
3 Rounds of:
8 Toes to Bar / V-Ups
8 Deadlifts
Rest 1 Minute between SETS
Suggested Weight Men: 155-185#
Suggested Weight Women: 105-125#
Extra Challenge Men: 205# + 10 TTB / V-Ups
Extra Challenge Women: 145# + 10 TTB / V-Ups
Score: Total Time (including rest)
Goal: 10-15 Minutes
COACHES NOTES
To be clear, the workout is 3 rounds of toes to bar and deadlifts, rest 1 min... 4 times. So, 3 rounds, rest, 3 rounds, rest, 3 rounds, rest, 3 rounds, done. Note that there are less deadlift reps in this version as you should be working with a heavier load. Choose a load on the deadlifts that you can go unbroken if you wanted to. You may want to break them into two smaller sets to save your grip for the toes to bar. Choose a variation on the toes to bar in which you think you could go unbroken, but consider breaking into smaller sets for the same grip saving reasons. This should go pretty fast, each set should take 2:00-3:00.
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!
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP
WORKOUT
4 Sets
Each SET is:
3 Rounds of:
8 Toes to Bar / Sandbag Supine Toe Touches
6-8 Sandbag Over Shoulder
Rest 1 Minute between SETS
Suggested Weight Men: 50-70# (could also go with a heavier bag today if you have one!)
Suggested Weight Women: 25-45# (could also go with a heavier bag today if you have one!)
Extra Challenge Men/Women: 10 TTB / Supine Toe Touches
Score: Total Time (including rest)
Goal: 10-15 Minutes
COACHES NOTES
To be clear, the workout is 3 rounds of toes to bar and over-the-shoulders, rest 1 min... 4 times. So, 3 rounds, rest, 3 rounds, rest, 3 rounds, rest, 3 rounds, done. Note that there is a rep range for this version to account for heavier bags. Choose a variation on the toes to bar in which you think you could go unbroken, but consider breaking into smaller sets to save your grip. This should go pretty fast, each set should take 2:00-3:00.
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 Sandbag Supine Rows.
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!
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sumo Deadlift High Pull
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.
Lying Leg Lifts
You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.