FRIDAY 08/20/2021
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
POST(best after the main workout): SOGO-BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CALVES/ANKLES, LOWER BACK RELEASE
PROGRAM A
WARM UP
RUNNING WARM UP
PULL UP WARM UP
WORKOUT
25 Toes to Bar
Run 400 Meters
20 Toes to Bar
Run 400 Meters
15 Toes to Bar
Run 400 Meters
10 Toes to Bar
Run 400 Meters
**If doing V-UPs or Supine Toe Touches do Extra Challenge Reps
Extra Challenge
Men: Increase reps to 30-25-20-15
Women: Increase reps to 30-25-20-15
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
Break up the toes to bar early! Think of fast sets of 4-7 reps. If the first 25 reps take between 1:30 and 3:00 you should be on track to hit the goal. Any longer and you'll want to customize something. Push the pace on the runs. You will get more 'recovery' time between runs in the first couple intervals with only about 30 seconds between the last two. So, dig deep in the final 400!!
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 V-Ups.
CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
25 Toes to Bar
Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)
20 Toes to Bar
Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)
15 Toes to Bar
Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)
10 Toes to Bar
Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)
Extra Challenge
Men: Increase reps to 30-25-20-15
Women: Increase reps to 30-25-20-15
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
Break up the toes to bar early! Think of fast sets of 4-7 reps. If the first 25 reps take between 1:30 and 3:00 you should be on track to hit the goal. Any longer and you'll want to customize something. Push the pace on the bike/row. You will get more 'recovery' time in the first couple intervals with only about 30 seconds between the last two. So, dig deep on those final calories!!
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 V-Ups.
CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
Lying Leg Lifts
You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.
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.
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
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 scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.