WEDNESDAY 06/30/2021
Reps vary for this workout!!
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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
For Time
100 Dumbbell Step Ups
*Every minute on the minute - STARTING AT 1:00 - perform 8 alternating DB shoulder press!
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
To hit the goal, you'll need to get at least 8-10 step ups per minute. Lower the alternating press reps to 4-6 if you are getting less than 8 step ups per minute. You can get a decent chunk of the step ups out of the way in the first minute but make sure you don't burn yourself out. Shoot for 15-25 in the first minute. The presses should be unbroken most if not all the way.
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.
CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges
ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.
CUSTOMIZATION
Single DB held in both hands
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
For Time
100 Back Rack Step Ups
*Every minute on the minute - STARTING AT 1:00 - perform 5 shoulder press!
**Can also mix and match dumbbell step ups and barbell press / vice versa!
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115# +
Women: 75# +
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
To hit the goal, you'll need to get at least 8-10 step ups per minute. Lower the press reps to 3-4 if you are getting less than 8 step ups per minute. You can get a decent chunk of the step ups out of the way in the first minute but make sure you don't burn yourself out. Shoot for 15-20 in the first minute. The presses should be unbroken most if not all the way.
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.
CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups
SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.
CUSTOMIZATION
Go lighter
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
For Time
100 Sandbag Step Ups
*Every minute on the minute - STARTING AT 1:00 - perform 8 sandbag shoulder press!
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
To hit the goal, you'll need to get at least 8-10 step ups per minute. Lower the press reps to 5-6 if you are getting less than 8 step ups per minute. You can get a decent chunk of the step ups out of the way in the first minute but make sure you don't burn yourself out. Shoot for 15-20 in the first minute. The presses should be unbroken most if not all the way.
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.
CUSTOMIZATIONS
Lower stepping height
Shoulder Racked Step Ups
Back Rack Lunges
Unweighted Step Ups
SANDBAG SHOULDER PRESS
Stand up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears. Lower with control back to the shoulders/biceps.
CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Shoulder to Shoulder Press
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
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.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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.