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: SCIATICA/PIRIFORMIS, CHEST OPENER

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

12 Pull Ups
6 Dumbbell Atlas Lunge
12 Pull Ups

Rest 1 Minute Between Rounds

**Strict Pull Up Option: 6-8 Strict Pull Ups

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: TOTAL TIME (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
You are looking at 3:30-4:30 rounds. Choose a pull up variation that allows you to complete the 12 reps in 1-3 sets on both ends of the Atlas lunges, in all 4 rounds. So make sure you can do at least 4 at a time with whatever variation you choose. Try to hold on to the dumbbells for all 6 Atlas lunges each round. It's better to take a little pause between each lunge and/or before the squat without putting the DBs down than to put them down and have to pick them back up again! Make sure you are standing up all the way during each component of those Atlas lunge reps.

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

DUMBBELL ATLAS LUNGE
One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat

Make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs.

Then, perform a squat with the DBs still on the shoulders. Send your butt back and down while keeping the chest up and belly tight. Lower the hips below the top of the knee, then drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 DB Squat
Unweighted Lungester

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

12 Pull Ups
6 Barbell Atlas Lunge
12 Pull Ups

Rest 1 Minute Between Rounds

**Strict Pull Up Option: 6-8 Strict Pull Ups

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-95#

Score: TOTAL TIME (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
You are looking at 3:30-4:30 rounds. Choose a pull up variation that allows you to complete the 12 reps in 1-3 sets on both ends of the Atlas lunges, in all 4 rounds. So make sure you can do at least 4 at a time with whatever variation you choose. You have the option to go a little heavier today on the Atlas lunges. Choose a weight that you think you can hold onto the bar for all 6 Atlas lunges each round. It's better to take a little pause between each lunge and/or before the squat without putting the bar down than to put it down and have to pick it back up again! Make sure you are standing up all the way during each component of those Atlas lunge reps.

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

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

12 Pull Ups
6 Sandbag Atlas Lunge
12 Pull Ups

Rest 1 Minute Between Rounds

**Strict Pull Up Option: 6-8 Strict Pull Ups

Suggested Weight
Men: 50-70#
Women: 25-45#

Extra Challenge
Men: Increase Atlas Lunge Reps to 9 Each Round
Women: Increase Atlas Lunge Reps to 9 Each Round

Score: TOTAL TIME (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
You are looking at 3:30-4:30 rounds. Choose a pull up variation that allows you to complete the 12 reps in 1-3 sets on both ends of the Atlas lunges, in all 4 rounds. So make sure you can do at least 4 at a time with whatever variation you choose. Try to hold onto the bag for all 6 Atlas lunges each round. It's better to take a little pause between each lunge and/or before the squat without putting the bag down than to put it down and have to pick it back up again! Make sure you are standing up all the way during each component of those Atlas lunge reps.

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

SANDBAG ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Sandbag Back Squat

Power clean and push press the bag onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

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.

Lunge

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 step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

Lungesters

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 step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat.