SATURDAY 08/14/2021
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): OLY-POWER
POST(best after the main workout): BUTTS & GUTS-SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: GENTLE LOWER BODY RECOVERY, CHEST OPENER
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
30 Burpees
60 Air Squats
Rest 1 Minute
2 Rounds
15 Burpees
30 Air Squats
Rest 1 Minute
3 Rounds
10 Burpees
20 Air Squats
No weight needed today!
Extra Challenge Men/Women: Add a weight vest
Score: Total Time Including Rest!
Goal: 12-18 Minutes
COACHES NOTES
This is a great one to #send it!!!! Choose a pace and/or customization that allows you to complete 12-20 burpees within a minute and 20-30 air squats within a minute. The first portion of the workout will give you a good idea. If you haven't completed the 30 and 60 by 6:00, we strongly suggest customizing one or both movements so that you can move at a faster pace! The quad burn from the squats will make coming up from the burpee more and more difficult. Remember, you can always step up from the bottom if you need to to keep moving!
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
TEAM VERSION
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
In Teams of 2 Complete
20 Rounds (10 Rounds Each)
To be completed in I Go - You Go Fashion:
10 Burpees
20 Air Squats
Rest while your partner works
No weight needed today!
Extra Challenge Men/Women: Add a weight vest
Score: Total Time
Goal: 16-20 Minutes
COACHES NOTES
Who doesn't love a good ole burpee - air squat workout?? For this one, because you guys get to rest while your partner works - we want you to send it! You should be shooting to finish your round in 0:50 - 1:00. YUP. You read that right! Customize one or both movements if you need to so that you can #sendit!
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
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.