WEDNESDAY 08/25/2021
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
POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: PIGEON STRETCH, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
4 Rounds
Run 200 Meters
12 Dumbbell Squats
12 Box Jumps
Run 200 Meters
Rest 1 Minute Between Rounds
**Could also do this version with your sandbag.
Suggested Weight
Men: 40# DBs - 20-24" Box
Women: 25# DBs - 16-20" Box
Extra Challenge
Men: 50# DBs - 22-24" Box
Women: 35# DBs - 18-20" Box
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
You should have about 1:00-1:30 to complete the squats and box jumps today. Choose a load on the squats you can complete 12 reps in 1-2 sets the whole way. The first 200m and the last 200m in each round are going to feel quite different. Push the pace on the first one, it should be uncomfortable but not an all out sprint. The second one will be all mental. Dig deep and keep moving. Whatever style box jump you go with, keep a steady pace. Try not to 'break' your rhythm on those.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
CUSTOMIZATIONS
Go Lighter
Goblet Squat
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
Step Ups
Jump Overs
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
4 Rounds
Run 200 Meters
12 Front Squats
12 Box Jumps
Run 200 Meters
Rest 1 Minute Between Rounds
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115#+
Women: 75#+
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
You should have about 1:00-1:30 to complete the squats and box jumps today. Choose a load on the squats you can complete 12 reps in 1-2 sets the whole way. The first 200m and the last 200m in each round are going to feel quite different. Push the pace on the first one, it should be uncomfortable but not an all out sprint. The second one will be all mental. Dig deep and keep moving. Whatever style box jump you go with, keep a steady pace. Try not to 'break' your rhythm on those.
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
Plate Hug Squat
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
Step Ups
Jump Overs
PROGRAM C
WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
4 Rounds
Bike 15 Cal (M) / 11 Cal (W)
or
Row 18 Cal (M) / 13 Cal (W)
12 Front Squats
12 Box Jumps
Bike 15 Cal (M) / 11 Cal (W)
or
Row 18 Cal (M) / 13 Cal (W)
Rest 1 Minute Between Rounds
**Could also do this version with your dumbbells or sandbag as seen in Program A.
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115#+
Women: 75#+
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
You should have about 1:00-1:30 to complete the squats and box jumps today. Choose a load on the squats you can complete 12 reps in 1-2 sets the whole way. The first bike/row and the last bike/row in each round are going to feel quite different. Push the pace on the first one, it should be uncomfortable but not an all out sprint. The second one will be all mental. Dig deep and keep moving. Whatever style box jump you go with, keep a steady pace. Try not to 'break' your rhythm on those.
ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
Plate Hug Squat
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
Step Ups
Jump Overs
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.
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.
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.