THURSDAY 05/27/2021
There are two options for this program version today so be sure to read through the description carefully and only choose one of the two options!
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): BUTTS & GUTS-SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, AIRPLANE STRETCH
POST: SPINE HEALTH WITH A TWIST, LOWER BACK RELEASE
PROGRAM A
WARM UP
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Two OPTIONS for this version! Pick ONE - DO NOT do both!!!
Option 1:
20 Rounds
3 Toes to Bar
10 DB Hop Overs
- OR -
Option 2:
10 Rounds
8 V-Ups/Sit Ups
20 DB Hop Overs
No weight needed today!
Extra Challenge Men/Women: 5 TTB + 15 Hop Overs // 12 V-Ups/Sit Ups + 30 Hop Overs
Score: Time
Goal: 10-15 Min
COACHES NOTES
Remember to choose either Option 1 OR Option 2 for today, don't do both! Choose Option 1 if you think you can do 3 unbroken toes to bar for at least the first 10 rounds. 10 hop overs is only going to take a matter of seconds which means that the breaks between sets of toes to bar will be very short. Take an extra breath or two before jumping up to the bar if you need to. If you choose Option 2, it is 20 hop overs which, should still go pretty quick. You may need to take a slight rest during the V-Ups in order to keep them looking good, totally fine and should keep you well within the goal pace. If you do sit ups, find a smooth pace that you can just keep going for all 8 reps in all 10 rounds.
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
Mamas, go with eye-level swings, ball slams, dead bugs or check out the mama mods on Members-Only for more options!
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
OPTION 2
V-UP
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
SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.
CUSTOMIZATIONS
Mamas switch to dead bugs, ball slams or check out Mama Modifications for this workout on spmembersonly.com!
Foot Anchored Sit Ups
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
20 Rounds
3 Sandbag Slams
10 Sandbag Hop Overs
Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#
Extra Challenge Men/Women: 5 Slams + 15 Hop Overs
Score: Time
Goal: 10-15 Min
COACHES NOTES
Don't rush the slams! Get the bag to your shoulder, set your feet into a good staggered position so you can use a power hip rotation to slam that bag HARD to the floor every time. 10 hop overs is only going to take a matter of seconds which means that the breaks between sets of slams will be very short. Take an extra breath or two before picking up the bag if you need to.
SANDBAG SLAM
Start with the bag on the ground between your feet. Grip the sides of the bag and clean it to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.
The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.
Set up and bring the bar to your left shoulder and repeat.
CUSTOMIZATIONS
Sandbag Power Clean to Alternating Shoulder
Sandbag Power Clean
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
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.
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.
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.