SATURDAY 08/07/2021
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-GYMNASTICS
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: SPINE HEALTH WITH A TWIST, LOWER BACK RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
AMRAP 20 Minutes
(As Many Rounds and Reps as Possible in 20 Minutes)
4 Turkish Get Ups Right
16 Alternating Step Ups (DB at Right Shoulder)
4 Turkish Get Ups Left
16 Alternating Step Ups (DB at Left Shoulder)
Suggested Weight
Men: 30-40# / 22-24" Step
Women: 15-25# / 18-20" Step
Extra Challenge
Men: 45-55# / 22-24" Step
Women: 30-35# / 18-20" Step
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds
COACHES NOTES
The MAIN focus of this workout is good movement over speed. Turkish get ups can be FRUSTRATING when they are new, but this movement develops core strength, shoulder strength and stability, coordination, and is great for developing tons of body awareness. We suggest swallowing your pride and giving these a go - even if you have to use lighter or even no weight for that portion of the workout. You're looking at each round taking 2:45-4:00. Choose a weight and height for the step ups that allows you to get each set of 16 step ups done in 0:45-1:15!
TURKISH GET UP
Hitting every position in the Turkish Get Up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.
Raise your left hand off the floor and come up into a lunge position. Stand up all the way.
To complete the rep, retrace your steps back down until you are lying on your back.
CUSTOMIZATIONS
Unweighted Turkish Get Up
Turkish Get Downs
4 - 1/2 Get Ups + 4 Single-Arm Overhead/Shoulder Lunges
MAMA MODIFICATIONS
DB Windmill
Shin Box to Lunge
Functional Progression 2
SINGLE-SHOULDER DB STEP UP
Stand at your box with a dumbbell or kettlebell at one shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Goblet Step Up
Single-Shoulder DB Lunges
Unweighted Step Ups
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
AMRAP 20 Minutes
(As Many Rounds and Reps as Possible in 20 Minutes)
4 Sandbag Get Ups Right
16 Alternating Step Ups (SB on Right Shoulder)
4 Sandbag Get Ups Left
16 Alternating Step Ups (SB at Left Shoulder)
Suggested Weight
Men: 50-70# / 22-24" Step
Women: 25-45# / 18-20" Step
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds
COACHES NOTES
The main focus of this workout is good movement - and NOT speed. Sandbag get ups are HARD. If you need to do that part of the workout with no weight - or a light weight - go for it! This movement develops core strength, shoulder strength and stability, coordination, and is great for developing tons of body awareness. We suggest swallowing your pride and giving these a go - even if you have to use lighter or even no weight for that portion of the workout.
You're looking at each round taking 3:20-5:00. Choose a weight and height for the step ups that allows you to get each set of 16 step ups done in 0:45-1:15!
SANDBAG GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.
Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.
CUSTOMIZATIONS
Turkish Get Up (DB/KB)
Unweighted Turkish Get Up
Sandbag Get Downs
4 - 1/2 Get Ups + 4 Single-Shoulder Lunges
MAMA MODIFICATIONS
DB Windmill
Shin Box to Lunge
Functional Progression 2
SINGLE-SHOULDER SANDBAG STEP UP
Stand at your box with your sandbag on one shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Bear Hug Step Up
Single-Shoulder Sandbag Lunges
Unweighted Step Ups
TEAM VERSION
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
In Teams of 2 Complete:
20 Get Ups Right
80 Alternating Step Ups (DB at Right Shoulder)
20 Get Ups Left
80 Alternating Step Ups (DB at Left Shoulder)
20 Get Ups Right
80 Alternating Step Ups (DB at Right Shoulder)
20 Get Ups Left
80 Alternating Step Ups (DB at Left Shoulder)
The entire workout can be broken up however you decide. But only one person may work at a time throughout.
Suggested Weight
Men: 30-40# / 22-24" Step
Women: 15-25# / 18-20" Step
Extra Challenge
Men: 45-55# / 22-24" Step
Women: 30-35# / 18-20" Step
Score: Total Time
Goal: 25-35 Minutes
COACHES NOTES
The MAIN focus of this workout is good movement over speed. Turkish get ups can be FRUSTRATING when they are new, but this movement develops core strength, shoulder strength and stability, coordination, and is great for developing tons of body awareness. We suggest swallowing your pride and giving these a go - even if you have to use lighter or even no weight for that portion of the workout.
You're shooting for each section of get ups to take 2:15-3:00 and each section of step ups to take 4:00-5:45. But again - the focus today is more on quality of movement than speed so don't get too caught up on those timeframes!
TURKISH GET UP
Hitting every position in the Turkish Get Up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.
Raise your left hand off the floor and come up into a lunge position. Stand up all the way.
To complete the rep, retrace your steps back down until you are lying on your back.
CUSTOMIZATIONS
Unweighted Turkish Get Up
4 - 1/4 Get Ups + 4 Single-Arm Overhead Lunges
MAMA MODIFICATIONS
DB Windmill
Shin Box to Lunge
Functional Progression 2
SINGLE-SHOULDER DB STEP UP
Stand at your box with a dumbbell or kettlebell at one shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Goblet Step Up
Single-Shoulder DB Lunges
Unweighted Step Ups
Turkish Get Ups/1/2/1/2 Get Ups
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat