SATURDAY 06/12/2021
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
POST(best after the main workout): SOGO-BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: PIGEON STRETCH, WARM UP FLOW
POST: SCIATICA/PIRIFORMIS, GENTLE UPPER BODY RECOVERY
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
5 Rounds
12 Pull Ups
8 Dumbbell Hang Power Clean + Lunge Right + Lunge Left
Rest 30 Seconds Between Rounds
Strict Pull Up Option: 6-9 Per Round
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs Increase Reps to 15/10
Women: 35# DBs Increase Reps to 15/10
Score: Total Time Including Rest
Goal: 10-15 Min
COACHES NOTES
In order to hit the goal for this workout, you'll need to finish each round in 1:30-2:30. Choose a pull-up variation that allows for you to get those 12 reps done in 30-60 seconds. For the hang power clean + lunges, choose a weight that allows you to do at least 3 reps at a time. You should be finishing those 8 reps in 1:00-1:30. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing. Don't forget to rest!!!
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
DUMBBELL HANG POWER CLEAN + ALTERNATING LUNGE
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.
Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.
Catch in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the dumbbells still at the shoulders, perform two alternating lunges.
You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! 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 of the way up then repeat on the opposite leg. Then lower the dumbbells back to the hips to start the next rep.
CUSTOMIZATIONS
DB Hang Power Clean + DB Step Ups
Single DB Hang Power Clean + Lunges
8 Hang Power Cleans + 8 Unweighted Lunges
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
5 Rounds
12 Pull Ups
8 Barbell Hang Power Clean + Lunge Right + Lunge Left
Rest 30 Seconds Between Rounds
Strict Pull Up Option: 6-9 Per Round
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95-115# Increase Reps to 15/10
Women: 65-75# Increase Reps to 15/10
Score: Total Time Including Rest
Goal: 10-15 Min
COACHES NOTES
In order to hit the goal for this workout, you'll need to finish each round in 1:30-2:30. Choose a pull-up variation that allows for you to get those 12 reps done in 30-60 seconds. For the hang power clean + lunges, choose a weight that allows you to do at least 3 reps at a time. You should be finishing those 8 reps in 1:00-1:30. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing. Don't forget to rest!!!
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
BARBELL HANG POWER CLEAN + ALTERNATING LUNGE
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the bar still at the shoulders, perform two alternating lunges.
You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! 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 of the way up then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.
CUSTOMIZATIONS
Hang Power Clean + Front Rack Step Ups
Lighter Weight
8 Hang Power Cleans + 8 Unweighted Lunges
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP
WORKOUT
5 Rounds
12 Pull Ups
8 Sandbag Hang Power Clean + Lunge Right + Lunge Left
Rest 30 Seconds Between Rounds
Strict Pull Up Option: 6-9 Per Round
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men: Increase Reps to 15/10
Women: Increase Reps to 15/10
Score: Total Time Including Rest
Goal: 10-15 Min
COACHES NOTES
In order to hit the goal for this workout, you'll need to finish each round in 1:30-2:30. Choose a pull-up variation that allows for you to get those 12 reps done in 30-60 seconds. For the hang power clean + lunges, choose a weight that allows you to do at least 3 reps at a time. You should be finishing those 8 reps in 1:00-1:30. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing. Don't forget to rest!!!
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
SANDBAG HANG POWER CLEAN + ALTERNATING LUNGE
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.
Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the sandbag still at the shoulders, perform two alternating lunges.
You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! 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 of the way up then repeat on the opposite leg. Then lower the sandbag back to the hips to start the next rep.
CUSTOMIZATIONS
Adjust reps to fit goal
SB Hang Power Clean + Front Rack Step Ups
8 Hang Power Cleans + 8 Unweighted Lunges
TEAM VERSION
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
In Teams of 2 Complete:
2 Rounds
50 Pull Ups
50 Hang Power Clean + Lunge Right + Lunge Left
One person works at a time. Rest while your partner works. Reps are COMBINED.
This workout can be done with the barbell, sandbag, or dumbbells.
Strict Pull Up Option: Lower reps each round to 35 total.
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 16-21 Min
COACHES NOTES
Choose a pull-up variation that allows you and your partner to knock out 11-16 reps within a minute. For the hang power clean + lunges, you guys should be finishing 8-10 reps within a minute. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
DUMBBELL HANG POWER CLEAN + ALTERNATING LUNGE
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.
Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.
Catch in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the dumbbells still at the shoulders, perform two alternating lunges.
You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! 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 of the way up then repeat on the opposite leg. Then lower the dumbbells back to the hips to start the next rep.
CUSTOMIZATIONS
DB Hang Power Clean + DB Step Ups
Single DB Hang Power Clean + Lunges
# Hang Power Cleans + # Unweighted Lunges
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
Power Clean
You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.
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.