TUESDAY 06/08/2021
Goals vary depending on the version you choose today. Program B is a bit heavier option for this one!
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): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: NECK & SHOULDER RELIEVER, PIGEON STRETCH
PROGRAM A
WARM UP
SQUAT WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
2 Minutes "ON" 1 Minute "OFF" for 5 Rounds
(14 Min TOTAL)
In a 2 Minute Window Complete:
30 DB Hop Overs
3 Wall Walks
Max Reps Dumbbell Squats
When the Clock Hits 2 Min - Rest 1 Min.
Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge
Men: Increase Reps to 40 Hop Overs + 4 Wall Walks
Women: Increase Reps to 40 Hop Overs + 4 Wall Walks
Score: Total SQUAT Reps ONLY!
Goal: 60-90 Reps
COACHES NOTES
To clarify the flow of this one, you'll do 30 hop overs, 3 wall walks, then as many DB squats as you can until the 2:00 mark. Rest for 1 minute and repeat until you've completed 5 rounds total. You should only have 30-45 seconds for the squats each round. So, don't try to game the workout just to get more time for squatting. Instead, consider the extra challenge. To hit the goal, you'll need to complete 12-18 squats per round for this version.
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
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
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
GYMNASTICS PRESS WARM UP
WORKOUT
2 Minutes "ON" 1 Minute "OFF" for 5 Rounds
(14 Min TOTAL)
In a 2 Minute Window Complete:
30 DB Hop Overs
3 Wall Walks
Max Reps Back Squats
When the Clock Hits 2 Min - Rest 1 Min.
Suggested Weight
Men: 115-135#
Women: 75-95#
Extra Challenge
Men: 155#+
Women: 105#+
Score: Total BACK SQUAT Reps ONLY!
Goal: 40-60 Reps
COACHES NOTES
To clarify the flow of this one, you'll do 30 hop overs, 3 wall walks, then as many back squats as you can until the 2:00 mark. Rest for 1 minute and repeat until you've completed 5 rounds total. You should only have 30-45 seconds for the squats each round. So, don't try to game the workout just to get more time for squatting. Instead, consider the extra challenge. To hit the goal, you'll need to complete 8-12 squats per round for this version, they are meant to be moderately heavy.
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
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
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
SQUAT WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
2 Minutes "ON" 1 Minute "OFF" for 5 Rounds
(14 Min TOTAL)
In a 2 Minute Window Complete:
30 DB Hop Overs
3 Wall Walks
Max Reps Sandbag Back Squats
When the Clock Hits 2 Min - Rest 1 Min.
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men: Increase Reps to 40 Hop Overs + 4 Wall Walks
Women: Increase Reps to 40 Hop Overs + 4 Wall Walks
Score: Total SQUAT Reps ONLY!
Goal: 60-90 Reps
COACHES NOTES
To clarify the flow of this one, you'll do 30 hop overs, 3 wall walks, then as many sandbag back squats as you can until the 2:00 mark. Rest for 1 minute and repeat until you've completed 5 rounds total. You should only have 30-45 seconds for the squats each round. So, don't try to game the workout just to get more time for squatting. Instead, consider the extra challenge. To hit the goal, you'll need to complete 12-18 squats per round for this version.
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
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
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
Sandbag Single Shoulder Squats
Air Squats
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.
Wall Walks
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps
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.