THURSDAY 09/09/2021
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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: PIGEON STRETCH, MORNING COFFEE
POST: HIPS 2.0, SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
12 Minute AMRAP
(As Many Rounds and Reps As Possible)
20 Eye Level Swings
12 Weighted Step Ups
Suggested Weight
Men: 40# DBs // 40-55# KB/DB // 20-24" Box
Women: 25# DBs // 25-35# KB/DB // 16-20" Box
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Rounds Completed + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
We are looking for a round every 1:30-2:00 today. Stay relaxed and breathe, especially in the first few rounds to make sure you don't come out of the gate too hot. Pick a weight for the swings that you can complete 20 to eye level in 1-2 sets the whole way. For the step ups, choose a load that you can go unbroken for at least the first few rounds. After that, grip may become a factor and you'll need to break them up. Try to keep it to a max of two sets to complete the 12 step ups each time.
EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
KB/DB Sumo Deadlifts
WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
DB Lunges
Unweighted Step Ups
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
12 Minute AMRAP
(As Many Rounds and Reps As Possible)
20 Eye Level Swings
12 Front Rack Step Ups
Suggested Weight
Men: 75# Barbell // 40-55# KB/DB // 20-24" Box
Women: 55# Barbell // 25-35# KB/DB // 16-20" Box
Extra Challenge
Men: 95#+ Barbell
Women: 65#+ Barbell
Score: Total Rounds Completed + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
We are looking for a round every 1:30-2:00 today. Stay relaxed and breathe, especially in the first few rounds to make sure you don't come out of the gate too hot. Pick a weight for the swings that you can complete 20 to eye level in 1-2 sets the whole way. For the step ups, the front rack position will be pretty taxing on the core. You may be able to go unbroken for the first few rounds but break them up before the elbows start to drop or the chest tips forward when stepping. Try to keep it to a max of two sets to complete the 12 step ups each time.
EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
KB/DB Sumo Deadlifts
BARBELL FRONT RACK STEP UPS
Start with the bar in front, high up on the shoulders with the belly tight and elbows up.
Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down. Each step is one rep.
CUSTOMIZATIONS
Lower stepping height
Alternating Front Rack Lunges
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
WORKOUT
12 Minute AMRAP
(As Many Rounds and Reps As Possible)
20 Alternating Hang to Shoulder
12 Sandbag Shoulder Racked Step Ups
Suggested Loading
Men: 50-70# // 20-24" Box
Women: 25-45# // 16-20" Box
Score: Total Rounds Completed + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
We are looking for a round every 1:30-2:00 today. Stay relaxed and breathe, especially in the first few rounds to make sure you don't come out of the gate too hot. Make sure you are using your hips on the hang to shoulders and you are not overpulling with the arms. Break them up into 2-3 sets depending on the weight of the bag. For the step ups, switch off shoulders each round. Keep the belly tight and avoid letting the bag sink you over to one side. Try to keep it to a max of two sets to complete the 12 step ups each time.
ALTERNATING SANDBAG HANG TO SHOULDER
Start at the top of a deadlift holding the bag longways between the legs by the narrow handles. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Guide the bag onto one shoulder. Send your butt back and keep your belly tight as you lower back down to the starting position and repeat to the other shoulder. Each time the bag touches your shoulder is 1 rep.
CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Shoulder
Hang to High Pull
SANDBAG SHOULDER RACKED STEP UP
Choose a height that is appropriate for you. Clean the bag to one shoulder. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep. Switch shoulders between rounds so that you aren't doing all your step ups with the bag racked on one side.
CUSTOMIZATIONS
Lower stepping height
Alternating Shoulder Racked Lunges.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat