THURSDAY 09/02/2021
Reps vary between versions today!
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: SPINE STRENGTHENING, THORACIC SPINE RELEASE
POST: SPINE HEALTH WITH A TWIST, DECOMPRESSION SEQUENCE
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
Reps vary between versions today!
5 Rounds
30 Air Squats
12 Pull Ups
12 Two Head Touch Dumbbell Deadlifts
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men/Women: 40 Air Squats / 15 Pull Ups per round
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
We are shooting for 2:30-3:30 per round today. Depending on your air squat stamina, you may be able to knock these out unbroken. More realistically, keep it between 1-3 sets each time with breaks just long enough to shake out the legs. Choose a variation of pull up that allows you to complete 12 reps in a minute or less and in 1-3 sets. You have further to go with the 2 head touch variation of the deadlift. In order to keep a flat back, you'll have to bend the knees more in the bottom position. If you feel yourself rounding a lot or dropping the chest and shoulders as low or lower than the hips, try a sumo stance.
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
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
DUMBBELL DEADLIFT (2 HEAD TOUCH)
We like to program the two head touch dumbbell deadlifts when the barbell program has heavy deadlifts to up the challenge a bit. This means at the bottom of every rep BOTH heads of the dumbbells need to touch. This will require you to get a bit lower in your set up.
To set up the feet will be pretty close together. Heels are down and hands are just outside of the feet. Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat. Tighten your belly! To stand you will drive your heels into the ground and lift the chest. Squeeze the cheeks to stand all of the way up. When lowering keep the belly tight and chest lifted. Reach the butt back and hinge the chest forward. Remember - BOTH heads of the dumbbells need to touch!
CUSTOMIZATIONS
Single Head Touch Deadlifts
2 Head Touch Sumo Deadlifts
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
Reps vary between versions today!
5 Rounds
30 Air Squats
12 Pull Ups
8 Deadlifts
Suggested Weight
Men: 135-185#
Women: 95-125#
Extra Challenge
Men/Women: 40 Air Squats / 15 Pull Ups per round
Men: 205#+
Women: 145#+
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
We are shooting for 2:30-3:30 per round today. Depending on your air squat stamina, you may be able to knock these out unbroken. More realistically, keep it between 1-3 sets each time with breaks just long enough to shake out the legs. Choose a variation of pull up that allows you to complete 12 reps in a minute or less and in 1-3 sets. You can challenge yourself with the weight on the deadlifts today. It shouldn't be so heavy that you have to do single reps or that you would choose singles as a strategy. We suggest choosing a load you can do in 1-2 sets the whole way.
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
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP
WORKOUT
Reps vary between versions today!
5 Rounds
30 Air Squats
12 Pull Ups
8 Sandbag Over the Shoulder
Suggested Load
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: 40 Air Squats / 15 Pull Ups per round
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
We are shooting for 2:30-3:30 per round today. Depending on your air squat stamina, you may be able to knock these out unbroken. More realistically, keep it between 1-3 sets each time with breaks just long enough to shake out the legs. Choose a variation of pull up that allows you to complete 12 reps in a minute or less and in 1-3 sets. For the sandbag over the shoulders, remember to be aggressive when standing up with the bag. Allow that power to be expressed in delivering the bag up to the shoulder rather than pulling with the arms. Focus on a good set up position for every rep.
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
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag 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.
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.