TUESDAY 09/14/2021
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): POWER
POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: COUCH STRETCH, MORNING COFFEE
POST: SCIATICA/PIRIFORMIS, NECK & SHOULDER RELIEVER
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)
20 Dumbbell Farmer Lunges
16 Box Jumps
Suggested Weight / Box Height
Men: 40# DBs / 20-24"
Women: 25# DBs / 16-20"
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds
COACHES NOTES
We are shooting for a pace of 1:45-2:45 per round today. Choose a weight on the lunges that you can complete all 20 reps in 1-2 sets the whole way through. For the box jumps, stay focused on the box and a soft landing. Consider resting on top of the box rather than on the ground, it will help you keep it to a minimum!
DUMBBELL FARMER LUNGE
Hold a pair of dumbbells (or kettlebells) at your sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
CUSTOMIZATIONS
Weighted Step Up
Goblet Lunge
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
14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)
20 Barbell Front Rack Lunges
16 Box Jumps
Suggested Weight / Box Height
Men: 75# / 20-24"
Women: 55# / 16-20"
Extra Challenge
Men: 95-115#
Women: 65-75#
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds
COACHES NOTES
We are shooting for a pace of 1:45-2:45 per round today. Choose a weight on the lunges that you can complete all 20 reps in 1-2 sets the whole way through. For the box jumps, stay focused on the box and a soft landing. Consider resting on top of the box rather than on the ground, it will help you keep it to a minimum!
BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
CUSTOMIZATIONS
Go lighter
Plate to Chest Lunges
Front Rack Step Ups
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
SANDBAG LOWER BODY WARM UP
WORKOUT
14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)
20 Sandbag Front Rack Lunges
16 Box Jumps
Suggested Weight / Box Height
Men: 50-70# / 20-24"
Women: 25-45# / 16-20"
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds
COACHES NOTES
We are shooting for a pace of 1:45-2:45 per round today. Choose a weight on the lunges that you can complete all 20 reps in 1-2 sets the whole way through. For the box jumps, stay focused on the box and a soft landing. Consider resting on top of the box rather than on the ground, it will help you keep it to a minimum!
SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges
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
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.
Lunge
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. Feel free to sub a squat or goblet squat for the lunges.
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.