FRIDAY 06/25/2021
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-POWER
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE UPPER BODY RECOVERY, GENTLE UPPER BODY RECOVERY
PROGRAM A
WARM UP
SQUAT WARM UP
SHOULDER WARM UP
WORKOUT
3 Sets of
3 Minute AMRAP
9 Dumbbell Squats
6 Push Press
Rest 1 minute between each AMRAP
Suggested Weight:
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: Total rounds plus additional reps from lowest set
Goal: 3-5 Rounds
COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. Choose a weight you think you can go unbroken most, if not all the way. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.
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
Go Lighter
Goblet Squat
DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Lighter weight
PROGRAM B
WARM UP
SQUAT WARM UP
OVERHEAD WARM UP
WORKOUT
3 Sets of
3 Minute AMRAP
9 Front Squats
6 Push Press
Rest 1 minute between each AMRAP
Suggested Weight:
Men: 75-95#
Women: 55-65#
Extra Challenge:
Men: 115#+
Women: 75#+
Score: Total rounds plus additional reps from lowest set
Goal: 3-5 Rounds
COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. Choose a weight you think you can go unbroken most, if not all the way. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.
BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
Plate Hug Squat
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
3 Sets of
3 Minute AMRAP
9 Sandbag Front Squats
6 Sandbag Push Press
Rest 1 minute between each AMRAP
Suggested Weight:
Men: 50-70#
Women: 25-45#
Score: Total rounds plus additional reps from lowest set
Goal: 3-5 Rounds
COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. If you are working with a heavier bag and think you will miss the goal range by a lot, adjust the reps to 6-7 squats and 4 push presses. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.
SANDBAG FRONT SQUAT
Make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window
SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window
Shoulder to Shoulder Push Press
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.
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.