THURSDAY 06/24/2021
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): POWER
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, DECOMPRESSION SEQUENCE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
50 Alternating Dumbbell Snatch
50 Supine Toe Touches
40 Alternating Dumbbell Snatch
40 Supine Toe Touches
30 Alternating Dumbbell Snatch
30 Supine Toe Touches
20 Alternating Dumbbell Snatch
20 Supine Toe Touches
10 Alternating Dumbbell Snatch
10 Supine Toe Touches
** Option to replace Supine Toe Touches with 25-20-15-10-5 Toes to Bar
Suggested Weight:
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
Choose a load on the dumbbell snatches that you could complete 30 unbroken reps comfortably when you are fresh. Focus on smooth transitions between hands and make sure to breathe. The first 100 reps of this workout should not take more than 6 minutes. If, after the first 50 toe touches, you are past the 6:00 mark, customize so that you can maintain a bit faster pace for the remainder of the workout. Remember, you can do toes to bar in place of the toe touches and it is only half the reps. Go with smaller sets and short breaks on the toe touches or toes to bar to avoid going to complete failure!
DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep.
CUSTOMIZATIONS
Alternating Dumbbell Hang Power Snatches
Kettlebell Swings
SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Bend the Knees
Lying Leg Lifts
Mamas, go with deadbugs or check out the mama mods on Members-Only for more options!
TOES TO BAR (OPTIONAL IN PLACE OF TOE TOUCHES)
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
PROGRAM B
WARM UP
FULL BODY SIMPLE WARM UP
SNATCH WARM UP
WORKOUT
25 Power Snatches
50 Supine Toe Touches
20 Power Snatches
40 Supine Toe Touches
15 Power Snatches
30 Supine Toe Touches
10 Power Snatches
20 Supine Toe Touches
5 Power Snatches
10 Supine Toe Touches
** Option to replace Supine Toe Touches with 25-20-15-10-5 Toes to Bar
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#+
Women: 65#+
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
Choose a load on the snatches that feels pretty light. You should be able to do 10-15 reps at a time pretty much the whole time. The first 75 reps of this workout should not take more than 6 minutes. If, after the first 50 toe touches, you are past the 6:00 mark, customize so that you can maintain a bit faster pace for the remainder of the workout. Remember, you can do toes to bar in place of the toe touches and it is only half the reps. Go with smaller sets and short breaks on the toe touches or toes to bar to avoid going to complete failure!
BARBELL POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
CUSTOMIZATIONS
Go lighter
Hang Power Snatch
SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Bend the Knees
Lying Leg Lifts
Mamas, go with deadbugs or check out the mama mods on Members-Only for more options!
TOES TO BAR (OPTIONAL IN PLACE OF TOE TOUCHES)
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
25 Sandbag Ground to Overhead
50 Supine Toe Touches
20 Sandbag Ground to Overhead
40 Supine Toe Touches
15 Sandbag Ground to Overhead
30 Supine Toe Touches
10 Sandbag Ground to Overhead
20 Supine Toe Touches
5 Sandbag Ground to Overhead
10 Supine Toe Touches
** Option to replace Supine Toe Touches with 25-20-15-10-5 Toes to Bar
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
The first 75 reps of this workout should not take more than 6 minutes. If, after the first 50 toe touches, you are past the 6:00 mark, customize so that you can maintain a bit faster pace for the remainder of the workout. Remember, you can do toes to bar in place of the toe touches and it is only half the reps. Go with smaller sets and short breaks on the toe touches or toes to bar to avoid going to complete failure! If you are working with a heavier bag, consider switching from ground to overhead to high pulls rather than reducing the reps.
SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees 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. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag High Pulls
SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Sandbag Sit Up
Lying Leg Raises
Mamas, go with deadbugs or check out the mama mods on Members-Only for more options!
TOES TO BAR (OPTIONAL IN PLACE OF TOE TOUCHES)
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
DB Snatch
You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
Sit Ups
Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)
Lying Leg Lifts
You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.