TUESDAY 06/15/2021
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
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
BOX JUMP WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
5 Rounds
20 Box Jump Overs
20 Weighted Step Ups
Rest 1 minute between rounds
Suggested Weight/Height:
Men: 40# DBs / 20-24" Box
Women: 25#DBs / 16-20" Box
Extra Challenge Men/Women:
30 Box Jumps
30 Weighted Step Ups
Score: Total Time
Goal: 14-20 Minutes
COACHES NOTES
The idea behind this workout is to perform a movement that involves explosive power then a movement that requires strength and muscle endurance. So we'd love for you to jump on or over something rather than step up for the box jump overs. Of course, you can do unweighted step ups if jumping is out of the question. Pick a jumping height that you can keep moving through all 20 reps without having to take a long break. Choose a weight on the step ups that you think you can go unbroken for at least the first few rounds.
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Fast Up Air Squats
Eye Level KB/DB Swing
DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 20 ends up being 10 per side.
CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges
PROGRAM B
WARM UP
BOX JUMP WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
5 Rounds
20 Box Jumps Overs
20 Back Rack Step Ups
Rest 1 minute between rounds
Suggested Weight/Height:
Men: 75# Barbell / 20-24" Box
Women: 55# Barbell / 16-20" Box
Extra Challenge Men/Women:
30 Box Jumps
30 Weighted Step Ups
Score: Total Time
Goal: 14-20 Minutes
COACHES NOTES
The idea behind this workout is to perform a movement that involves explosive power then a movement that requires strength and muscle endurance. So we'd love for you to jump on or over something rather than step up for the box jump overs. Of course, you can do unweighted step ups if jumping is out of the question. Pick a jumping height that you can keep moving through all 20 reps without having to take a long break. Choose a weight on the step ups that you think you can go unbroken for at least the first few rounds.
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Fast Up Air Squats
Eye Level KB/DB Swing
BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.
CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups
PROGRAM C
WARM UP
BOX JUMP WARM UP
SANDBAG LOWER BODY WARM UP
WORKOUT
5 Rounds
20 Box Jumps Overs
20 Sandbag Back Rack Step Ups
Rest 1 minute between rounds
Suggested Weight/Height:
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box
Extra Challenge Men/Women:
30 Box Jumps
30 Weighted Step Ups
Score: Total Time
Goal: 14-20 Minutes
COACHES NOTES
The idea behind this workout is to perform a movement that involves explosive power then a movement that requires strength and muscle endurance. So we'd love for you to jump on or over something rather than step up for the box jump overs. Of course, you can do unweighted step ups if jumping is out of the question. Pick a jumping height that you can keep moving through all 20 reps without having to take a long break. If you are workout with a heavier bag, adjust the reps on the step ups that you can complete unbroken for the first few rounds and in about a minute.
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Fast Up Air Squats
Eye Level KB/DB Swing
BACK RACK SANDBAG STEP UP
Start with the bag on your back. You could also support the bag on one shoulder and just switch at the halfway point. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.
CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat