FRIDAY 09/03/2021
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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, THORACIC SPINE RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
12 Min AMRAP
Get as far as you can in 12 minutes...
1 Dumbbell Lungester
1 No Push Up Renegade Row (L+R)
2 Dumbbell Lungesters
2 No Push Up Renegade Rows (L+R)
3 Dumbbell Lungesters
3 No Push Up Renegade Rows (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Complete the round of 9s-12s
COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. You can choose two different weights for the lungesters and renegade rows. If you are using the same pair of dumbbells, choose a load based on what you will be able to perform the rows properly with. In order to finish in the goal range, you'll want to be able to complete at least 3 lungesters at a time in those later rounds and at least 4 renegade rows per side. Remember, for today 1 no push up renegade row is a row on both sides.
DUMBBELL LUNGESTER
Begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
And then...
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!
CUSTOMIZATIONS
Single DB Lungester
Unweighted Lungester
NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.
We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.
Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.
CUSTOMIZATIONS
Go lighter
Alternating bent over rows
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
12 Min AMRAP
Get as far as you can in 12 minutes...
1 Barbell Lungester
1 No Push Up Renegade Row (L+R)
2 Barbell Lungesters
2 No Push Up Renegade Rows (L+R)
3 Barbell Lungesters
3 No Push Up Renegade Rows (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.
**If you want to use barbell only, go with 2 bent over rows and add 2 each time!
Suggested Weight
Men: 75# Barbell / 40# Dumbbells
Women: 55# Barbell / 25# Dumbbells
Extra Challenge
Men: 95# Barbell
Women: 65# Barbell
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Complete the round of 9s-12s
COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. Choose a load on the lungesters that you can complete at least 3 reps at a time the whole way. For the renegade rows, remember that (for today) 1 rep is a row on both sides. You should be able to do at least 4 reps at a time the whole way. The first few rounds are going to go quick, but as you get into the rounds of 7 and above, things will change a bit. So have a plan going into this workout for how you are going to break up the reps.
BARBELL LUNGESTER
Start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
And then...
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
CUSTOMIZATIONS
Lower weight
Unweighted Lungester
NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.
We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.
Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.
CUSTOMIZATIONS
Go lighter
Alternating bent over rows
Plank Shoulder Taps
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
12 Min AMRAP
Get as far as you can in 12 minutes...
1 Sandbag Lungester
1 Plank + Lateral Drag (L+R)
2 Sandbag Lungesters
2 Plank + Lateral Drag (L+R)
3 Sandbag Lungesters
3 Plank + Lateral Drag (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Complete the round of 9s-12s
COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. Ideally you are able to complete at least 3 lungesters at a time the whole way. If you are working with a heavier sandbag, don't worry as much about the goal time but also consider customizing the lungesters to something that you can do at least 3 reps of every time. For the lateral drags, the time spent in a plank position will add up. Make sure you stay focused on maintaining that solid plank and take shorter more frequent breaks if you notice your butt drifting further and further up in the air!
SANDBAG LUNGESTER
Start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
And then...
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
CUSTOMIZATIONS
Reduce reps
Unweighted Lungester
PLANK + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. Reach under and across with the left hand and drag the bag to the left side of your body.
If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Plank Up & Overs (Bag)
Lungesters
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 step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat
Plank Hold
Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.