WEDNESDAY 07/14/2021
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): GYMNASTICS-POWER
POST(best after the main workout): BUTTS & GUTS-SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: HIPS 2.0, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
JUMP ROPE WARM UP
FULL BODY SIMPLE WARM UP
WORKOUT
15 Min EMOM
(Every Minute on the Minute for 15 Minutes)
Min 1: 40 Double Unders/ DB Hop Overs
Min 2: 25 Eye Level (Russian) KB/DB Swings
Min 3: 25 Russian Twists
**You may choose to use a different weight for swings/twists
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge
Men: Heavier KB/DB + Go for 50 Unbroken Double Unders
Women: Heavier KB/DB + Go for 50 Unbroken Double Unders
Score: Total Number of Minutes All Work is Completed (out of 15)
Goal: 15 Minutes
COACHES NOTES
The goal is to complete all 15 minutes but to make it challenging. You should get 10-15 seconds rest each minute. Getting more rest than that is not necessarily better so consider the extra challenge if that gets you closer to :45-:50 seconds of work each minute. As an example of scoring, let's say that in minute 12:00-13:00 you only get 30 double unders in the minute. Move on the eye level swings and keep working for the entire 15 minutes. However, your score would be 12 because the Russian twists in minute 11:00-12:00 were the last minute in which all the work was performed. For today's workout, there and back = 1 rep on the Russian twists.
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)
--OR--
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
EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder-blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
KB/DB Sumo Deadlifts
RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. There and back = 1 rep.
Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Keep your chest up the whole time, try to avoid rounding the spine.
CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
Russian Twists
If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)