FRIDAY 05/28/2021
Be sure to read the full written description for the program version you choose because the reps and movements vary!
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
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: WARM UP FLOW, PIGEON STRETCH
POST: CHEST OPENER, HIPS 2.0
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
ONE Round
30 Push Up + Pull Across
30 KB/DB Swings
30 DB Squats
Rest 1 Minute
TWO Rounds
15 Push Up + Pull Across
15 KB/DB Swings
15 DB Squats
Rest 1 Minute (after the 2 rounds of 15, not between)
THREE Rounds
10 Push Up + Pull Across
10 KB/DB Swings
10 DB Squats
Suggested Weight
Men: 40-55# KB/DB(s)
Women: 25-35# KB/DB(s)
Extra Challenge Men/Women: Increase Reps to 42 - 21 - 14
Score: Total Time (Including Rest)
Goal: 14-20 Min
COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Break up the push up + pull across into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the swings and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the swings and squats. Dig deep on the last 3 rounds!
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps
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
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
CUSTOMIZATIONS
Goblet Squat
Air Squat
PROGRAM B
WARM UP
SQUAT WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
ONE Round
30 Push Up + Pull Across
30 KB/DB Swings
30 Back Squats
Rest 1 Minute after 1 Round
TWO Rounds
15 Push Up + Pull Across
15 KB/DB Swings
15 Back Squats
Rest 1 Minute (after the 2 rounds of 15, not between)
THREE Rounds
10 Push Up + Pull Across
10 KB/DB Swings
10 Back Squats
Suggested Weight
Men: 40-55# KB/DB(s) // 95-115#
Women: 25-35# KB/DB(s) // 65-75#
Extra Challenge Men/Women: Increase Reps to 42 - 21 - 14
Score: Total Time (Including Rest)
Goal: 14-20 Min
COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Break up the push up + pull across into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the swings and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the swings and squats. Dig deep on the last 3 rounds!
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Push Up & Over
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
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
ONE Round
30 Push Up + Lateral Drag
24 Alternating Sandbag Hang to Shoulder
30 Sandbag Back Squats
Rest 1 Minute after 1 Round
TWO Rounds
15 Push Up + Lateral Drag
12 Alternating Sandbag Hang to Shoulder
15 Sandbag Back Squats
Rest 1 Minute (after the 2 rounds of 15-12-15, not between)
THREE Rounds
10 Push Up + Lateral Drag
8 Alternating Sandbag Hang to Shoulder
10 Sandbag Back Squats
*Can swap the hang to shoulder for KB/DB swings if you prefer - just be sure to increase the reps to 30-15-10!!!
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: Increase Reps to 42/36 - 21/18 - 14/12
Score: Total Time (Including Rest)
Goal: 15-21 Min
COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Note that the reps are different in this version. Break up the push up + lateral drag into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the hang to shoulders and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15-12-15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the hang to shoulders and squats. Dig deep on the last 3 rounds!
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)
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 BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
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.