WEDNESDAY 08/04/2021
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: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, HIPS
PROGRAM A
WARM UP
BOX JUMP WARM UP
PULL UP WARM UP
WORKOUT
5 Rounds
10 Box Jumps
12 Alternating Dumbbell Front Rack Lunges
10 Box Jumps
12 Toes to Bar
Rest 1 Minute Between Rounds
Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs / 24-30" Box
Women: 35# DBs / 20-24" Box
Score: Slowest Round ONLY
Goal: 1:45-3:00
COACHES NOTES
Take note of the option for a higher box jump today. If you are super efficient at box jumps - try the bigger jump on with this one. This is an option even if you don't use extra challenge weight. Remember it is 100 of them so stay focused on s soft landing and consider mixing in some step-down reps if you normally rebound. Choose a weight on the lunges you can complete the reps unbroken each round. The toes to bar should take a minute or less and be performed in 1-3 sets the whole way. Break them early to avoid going down to singles. If you go with v-ups/alternating v-ups, increase the reps to 18 each time.
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
Eye Level Kettlebell Swings
Jump Overs
DUMBBELL FRONT RACK LUNGES
For these lunges, 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 stepping, reverse stepping, or even walking 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 of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts
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 18 V-Ups.
CUSTOMIZATIONS
V-Ups/Alternating V-Ups (increase to 18 reps)
Knee-Ups
Supine Toe Touches
Regular Sit Ups
Mamas, go with ball slams, deadbugs or check out the mama mods on Members-Only for more options!
PROGRAM B
WARM UP
BOX JUMP WARM UP
PULL UP WARM UP
WORKOUT
5 Rounds
10 Box Jumps
12 Alternating Barbell Front Rack Lunges
10 Box Jumps
12 Toes to Bar
Rest 1 Minute Between Rounds
Suggested Weight
Men: 75-95# / 20-24" Box
Women: 55-65# / 16-20" Box
Extra Challenge
Men: 115# / 24-30" Box
Women: 75# / 20-24" Box
Score: Slowest Round ONLY
Goal: 1:45-3:00
COACHES NOTES
Take note of the option for a higher box jump today. If you are super efficient at box jumps - try the bigger jump on with this one. This is an option even if you don't use extra challenge weight. Remember it is 100 of them so stay focused on s soft landing and consider mixing in some step-down reps if you normally rebound. Choose a weight on the lunges you can complete the reps unbroken each round. The toes to bar should take a minute or less and be performed in 1-3 sets the whole way. Break them early to avoid going down to singles. If you go with v-ups/alternating v-ups, increase the reps to 18 each time.
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
Eye Level Kettlebell Swings
Jump Overs
BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking 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 with each lunge. So for each set of 12 you end up doing 6 on each side.
CUSTOMIZATIONS
Go lighter
Front Rack Step Ups
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 18 V-Ups.
CUSTOMIZATIONS
V-Ups/Alternating V-Ups (increase to 18 reps)
Knee-Ups
Supine Toe Touches
Regular Sit Ups
Mamas, go with ball slams, deadbugs or check out the mama mods on Members-Only for more options!
PROGRAM C
WARM UP
BOX JUMP WARM UP
PULL UP WARM UP
WORKOUT
5 Rounds
10 Box Jumps
12 Alternating Sandbag Front Rack Lunges
10 Box Jumps
12 Toes to Bar / Supine Toe Touches
Rest 1 Minute Between Rounds
Suggested Weight
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box
Extra Challenge
Men: 24-30" Box
Women: 20-24" Box
Score: Slowest Round ONLY
Goal: 1:45-3:00
COACHES NOTES
Take note of the option for a higher box jump today. If you are super efficient at box jumps - try the bigger jump on with this one. This is an option even if you don't use extra challenge weight. Remember it is 100 of them so stay focused on s soft landing and consider mixing in some step-down reps if you normally rebound. The lunges should be performed unbroken. If you are working with a heavier bag, you may need to adjust the reps to something that can be done in :40-1:00. The toes to bar should take a minute or less and be performed in 1-3 sets the whole way. Break them early to avoid going down to singles. If you go with v-ups/alternating v-ups, increase the reps to 18 each time.
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
Eye Level Kettlebell Swings
Jump Overs
SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking 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 of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges
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 18 V-Ups.
CUSTOMIZATIONS
V-Ups/Alternating V-Ups (increase to 18 reps)
Knee-Ups
Supine Toe Touches
Regular Sit Ups
Mamas, go with ball slams, deadbugs or check out the mama mods on Members-Only for more options!
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.
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.
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.
Sit Ups
Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)