FRIDAY 07/09/2021
Reps vary between versions so be sure to read the full written description!
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: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE UPPER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH
PROGRAM A
WARM UP
UPPER BODY DUMBBELL WARM UP
BOX JUMP WARM UP
WORKOUT
5 Rounds
10 Push Up + Renegade Row
15 Box Jumps
Suggested Weight // Box Height
Men: 40# DBs // 20-24"
Women: 25# DBs // 16-20"
Extra Challenge Men/Women: Increase to 6 Rounds (ONLY if 5 Rounds are done by 8 Min)
Score: Time
Goal: 8-12 Min
COACHES NOTES
This one should go pretty fast, even if you are simply focusing on a smooth flow within each movement and in your transitions. Choose a load that you can perform the push up + renegade rows in a minute or less. Keep your butt low and shoulders over or beyond the dumbbells, don't let them shift back! The box jumps, should also take a minute or less so keep that in mind when choosing your target height.
PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Plank Rows
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
PROGRAM B
WARM UP
UPPER BODY BARBELL WARM UP
BOX JUMP WARM UP
WORKOUT
5 Rounds
15 Push Ups
15 Bent Over Rows
15 Box Jumps
Suggested Weight // Box Height
Men: 75-95# // 20-24"
Women: 55-65# // 16-20"
Extra Challenge Men/Women: Increase to 6 Rounds (ONLY if 5 Rounds are done by 8 Min)
Score: Time
Goal: 8-12 Min
COACHES NOTES
This one should go pretty fast, even if you are simply focusing on a smooth flow within each movement and in your transitions. Choose a push up variation that you can perform 15 reps in about 30 seconds for at least the first 3 rounds, 1-2 sets per round. Make sure the angle of your torso remains constant during the bent over rows, avoid using your hips or jerking your chest up and down. You should also be able to complete them in 1-2 sets the whole way. Choose a height on the box that allows you to finish them in under a minute each time.
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
PROGRAM C
WARM UP
SANDBAG UPPER BODY WARM UP
BOX JUMP WARM UP
WORKOUT
5 Rounds
10 Push Up + Lateral Drag
15 Box Jumps
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: Increase to 6 Rounds (ONLY if 5 Rounds are done by 8 Min)
Score: Time
Goal: 8-12 Min
COACHES NOTES
This one should go pretty fast, even if you are simply focusing on a smooth flow within each movement and in your transitions. The push up + lateral drag reps should be a minute at most. Adjust the reps if you are working with a heavier bag. Keep your butt low in the drag, don't shift your hips up and back! The box jumps should also take a minute or less so keep that in mind when choosing your target height.
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
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.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
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.