THURSDAY 07/08/2021
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
POST(best after the main workout): SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: NECK & SHOULDER RELIEVER, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
GYMNASTICS PRESS WARM UP
PULL UP WARM UP
WORKOUT
12 Min EMOM (Every Minute on the Minute for 12 Minutes)
2 Wall Walks
6 Toes to Bar / V-Ups
18 DB Hop Overs / Double Unders
No weight needed!
Extra Challenge Men/Women: Increase TTB/V-Ups to 9 reps
Score: Total # of Minutes All Work is Completed (Out of 12)
Goal: 12 Minutes - Don't worry too much about this! Focus on Quality over Speed
COACHES NOTES
Again, today is all about quality over speed! This is a great opportunity to work on a more challenging version of one of these movements than you normally would do. So, if you usually break up toes to bar, try to go unbroken. If you normally go pike walks instead of wall walks, try 1 full wall walk (if you can maintain the quality of that movement - belly tight, no excessive arch in the back). If you struggle with double unders and usually pick hop overs, try 20 seconds of DUs, etc.
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
TOES TO BAR
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.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.
CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
PROGRAM C
WARM UP
GYMNASTICS PRESS WARM UP
PULL UP WARM UP
WORKOUT
GLORY DAYS!!!
12 Min EMOM (Every Minute on the Minute for 12 Minutes)
15-ft Handstand Walk
6 Toes to Bar / V-Ups
18 DB Hop Overs / Double Unders
No weight needed!
Extra Challenge Men/Women: Increase TTB/V-Ups to 9 reps
Score: # of Minutes where you finish the work within the minute
Goal: Don't worry too much about this! Focus on Quality over Speed
COACHES NOTES
The handstand walk should not take more than 20 seconds. Shorten the distance if you need to. You should be able to take at least a few steps at a time if you choose this option. Make sure you have at least 10-15 seconds to rest before the start of each minute. Give yourself that time to reset, regroup and get your mind focused on quality movement.
HANDSTAND WALK
You should be pretty proficient with handstand walking on its own before attempting to do it in a workout. Plant your hands shoulder-width apart. Kick up to a handstand. Shift your weight into one hand as you step with the other. Be sure to press the planted hand into the floor and keep an active shoulder as you step. Remember to breathe!
CUSTOMIZATIONS
Shorten the distance
Handstand Shoulder Taps (1 Tap for every foot)
TOES TO BAR
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.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.
CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
Wallwalks
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps
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.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.