TUESDAY 07/20/2021
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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: QUADS/IT BAND, CALVES/ANKLES
PROGRAM A
WARM UP
JUMP ROPE WARM UP
SQUAT WARM UP
PULL UP WARM UP
WORKOUT
4 Rounds
30 Double Unders / Hop Overs
15 Dumbbell Squats
15 Pull Ups
30 Double Unders / Hop Overs
Rest 1 Minute Between Rounds
Strict Pull Up Option: 8-10 Reps
Suggested Weight
Men: 40#
Women: 25#
Extra Challenge
Men: 50#+ / Increase Hop/DU Reps to 40
Women: 35#+ / Increase Hop/DU Reps to 40
Score: Slowest Round ONLY
Goal: 3:00-5:00
COACHES NOTES
Try to relax and breathe during the double unders/hop overs. This workout really comes down to the squats and pull ups so just find a smooth rhythm on the jumping bits. Choose a load on the squats that you can complete all 15 reps in 1-2 sets. For the pull ups, they should be done in 1-3 sets the whole way. Remember the score is the slowest round, so pick a pace that is sustainable across all 4 rounds.
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
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
Goblet Squat
Air Squat
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
PROGRAM B
WARM UP
JUMP ROPE WARM UP
SQUAT WARM UP
PULL UP WARM UP
WORKOUT
4 Rounds
30 Double Unders / Hop Overs
15 Back Squats
15 Pull Ups
30 Double Unders / Hop Overs
Rest 1 Minute Between Rounds
Strict Pull Up Option: 8-10 Reps
Suggested Weight
Men: 95-115#
Women: 65-75#
Extra Challenge
Men: 135-165# / Increase Hop/DU Reps to 40
Women: 85-115# / Increase Hop/DU Reps to 40
Score: Slowest Round ONLY
Goal: 3:00-5:00
COACHES NOTES
Try to relax and breathe during the double unders/hop overs. This workout really comes down to the squats and pull ups so just find a smooth rhythm on the jumping bits. Choose a load on the squats that you can complete all 15 reps in 1-2 sets. For the pull ups, they should be done in 1-3 sets the whole way. Remember the score is the slowest round, so pick a pace that is sustainable across all 4 rounds.
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
BARBELL BACK SQUAT
Start with the bar on the back. 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Plate Hug Squat
Air Squat
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
PROGRAM C
WARM UP
JUMP ROPE WARM UP
SQUAT WARM UP
PULL UP WARM UP
WORKOUT
4 Rounds
30 Double Unders / Hop Overs
15 Sandbag Back Squats
15 Pull Ups
30 Double Unders / Hop Overs
Rest 1 Minute Between Rounds
Strict Pull Up Option: 8-10 Reps
Suggested Weight
Men: 40-60#
Women: 25-45#
Extra Challenge
Men: Increase Hop/DU Reps to 40
Women: Increase Hop/DU Reps to 40
Score: Slowest Round ONLY
Goal: 3:00-5:00
COACHES NOTES
Try to relax and breathe during the double unders/hop overs. This workout really comes down to the squats and pull ups so just find a smooth rhythm on the jumping bits. Ideally, the squats can be completed in 1-2 sets each round. But, if you are working with a heavier bag, break the squats into three smaller sets and keep the breaks short. For the pull ups, they should be done in 1-3 sets the whole way. Remember the score is the slowest round, so pick a pace that is sustainable across all 4 rounds.
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
SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. 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 of the way up at the top.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats
Sandbag Shoulder Squats
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
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.
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.
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.