SATURDAY 06/19/2021
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, THORACIC SPINE RELEASE
POST: SI JOINT RELEASE, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
3 Rounds
(Both movements to be performed unbroken!)
20 Dumbbell 1/2 Up 1/2 Shoulder Lunges Right Arm Up
30 Dumbbell Deadlifts
20 Dumbbell 1/2 Up 1/2 Shoulder Lunges Left Arm Up
Rest 1 minute between rounds
Suggested Weight:
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: Slowest Round Only
Goal: 2:00-3:30
COACHES NOTES
Alright guys! We are challenging you to do each movement UNBROKEN! That means once you start the set of 20 lunges, you don't put the dumbbells down (or lower them from their 1/2 up 1/2 shoulder position) until you've completed the 20 reps. Same goes for the 30 deadlifts. You don't need to sprint through them and it's OK if you rest briefly during the set - you just can't set the weights down until you're done. Choose a weight or variation of the lunges that allows you to get those done in 0:30-1:00. The deadlifts should take no longer than 1:00-1:30. You may use different weights for those two movements if it makes sense!
1/2 UP 1/2 SHOULDER LUNGES
These are performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Make sure that you take a long enough step each time so that the front heel can stay down while the back knee gently touches the ground. Focus on keeping the chest up, belly tight, and don't allow the front knee to cave in. Stand all the way up between lunges and alternate your stepping foot each time. For 20 lunges, it would be 10 per leg.
For the first set of 20 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.
For the second set of 20 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.
CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunges
Shoulder Racked Step Ups
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
3 Rounds
(Both movements to be performed unbroken!)
20 Overhead Plate Lunges
30 Deadlifts
20 Overhead Plate Lunges
Rest 1 minute between rounds
Suggested Weight:
Men: 45# Plate / 115-135# Bar
Women: 25# Plate / 75-95# Bar
Extra Challenge:
Men: 155#+
Women: 105#+
Score: Slowest Round Only
Goal: 2:00-3:30
COACHES NOTES
Alright guys! We are challenging you to do each movement UNBROKEN! That means once you start the set of 20 lunges, you don't lower the plate until you've completed the 20 reps. Same goes for the barbell with the 30 deadlifts. You don't need to sprint through them and it's OK if you rest briefly during the set - you just can't set the weight down until you're done. Choose a weight or variation of the lunges that allows you to get those done in 0:30-1:00. The deadlifts should take no longer than 1:00-1:30. You may use different weights for those two movements if it makes sense!
OVERHEAD PLATE LUNGE
Get the plate over the top of your head and fight the urge to overextend the back. Keep the belly tight. Lock the elbows and press up with the shoulders and the traps!
Lunge steps may be stationary (alternating). Reverse stationary (alternating). Or walking. Up to you.
Make sure the trailing knee touches but GENTLY and doesn't slam into the ground! Drive off of the front foot to come to standing. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
CUSTOMIZATIONS
Plate Hug Lunges
Plate Hug Step Ups
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
3 Rounds
(Both movements to be performed unbroken!)
20 Sandbag Overhead Lunges
30 No Handle / Outer Handle Sandbag Deadlifts or Sandbag High Pull
20 Sandbag Overhead Lunges
Rest 1 minute between rounds
*Go with D Ball Deadlifts if you have one! (Adjust reps if you need to)
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Slowest Round Only
Goal: 2:00-3:30
COACHES NOTES
Alright guys! We are challenging you to do each movement UNBROKEN! That means once you start the set of 20 lunges, you don't lower the sandbag until you've completed the 20 reps. Same goes for the 30 deadlifts. You don't need to sprint through them and it's OK if you rest briefly during the set - you just can't set the weight down until you're done. Each set of lunges shouldn't take longer than a minute so adjust reps if you need to. You're working with 1:00-1:30 on the deadlifts / sumo deadlift high pulls. If you go with deadlifts and you're struggling to finish 30 reps in that timeframe, you can customize by grabbing the top handles which will make the range of motion shorter and allow you to get those reps done quicker.
SANDBAG OVERHEAD LUNGE
Hold the bag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
CUSTOMIZATIONS
Bear Hug Lunge
Bear Hug Step Up
SANDBAG DEADLIFT - NO HANDLE / OUTER HANDLES
Start with the bag on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Grab the bottom of the bag or the outside handles (not the top handles).
To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.
To lower - reach the butt back and slide sandbag down the leg. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the sandbag back to the starting position under control.
CUSTOMIZATIONS
Adjust reps to fit within the goal range
- OR -
SANDBAG HIGH PULL
Set up with a shoulder width stance or slightly wider, hands on the narrow handle or overhand handles.
Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.
To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.
TEAM VERSION
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Teams of 2
Each partner completes 6 rounds
10 Dumbbell 1/2 Up 1/2 Shoulder Lunges Right Arm Up
15 Dumbbell Deadlifts
10 Dumbbell 1/2 Up 1/2 Shoulder Lunges Left Arm Up
One person works at a time, switching off after every round. The entire round must be performed unbroken, going from the lunges right into the deadlifts, right into the lunges without putting the DBs down.
Suggested Weight:
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs and/or 8 rounds each
Women: 35# DBs and/or 8 rounds each
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
Alright guys! For this team version, you and your partner are going to alternate full rounds and there's a catch! We're challenging you to do the ENTIRE ROUND unbroken. That means once you start the set of 10 lunges, you don't put the dumbbells down until you've completed the 15 deadlifts and second set of 10 lunges. You don't need to sprint through the movements and it's OK if you rest briefly during each set - you just can't set the weights down until you're done with your round. Choose a weight or variation of the lunges that allows you to get those done in 15-30 seconds. The deadlifts should take no longer than 0:30-1:00. You may use different weights for those two movements if it makes sense!
1/2 UP 1/2 SHOULDER LUNGES
These are performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Make sure that you take a long enough step each time so that the front heel can stay down while the back knee gently touches the ground. Focus on keeping the chest up, belly tight, and don't allow the front knee to cave in. Stand all the way up between lunges and alternate your stepping foot each time. For 20 lunges, it would be 10 per leg.
For the first set of 20 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.
For the second set of 20 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.
CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunges
Shoulder Racked Step Ups
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts
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.
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.