SATURDAY 09/18/2021
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): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: LOWER BACK RELEASE, CALVES/ANKLES
PROGRAM A
WARM UP
JUMP ROPE WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
80 Double Unders / DB Hop Overs
40 Alternating V-Ups / 24 Toes to Bar
20 DB Bench Press / Floor Press
60 Double Unders / DB Hop Overs
30 Alternating V-Ups / 18 Toes to Bar
15 DB Bench Press / Floor Press
40 Double Unders / DB Hop Overs
20 Alternating V-Ups / 12 Toes to Bar
10 DB Bench Press / Floor Press
20 Double Unders / DB Hop Overs
10 Alternating V-Ups / 6 Toes to Bar
5 DB Bench Press / Floor Press
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / 30-24-18-12 Toes to Bar
Women: 35# DBs / 30-24-18-12 Toes to Bar
Score: Total Time
Goal: 12-16 Minutes
COACHES NOTES
ALL the options today! Exercise your #FitnessFreedom by mixing and matching equipment and/or movements. Just be sure whichever variations and customizations you go with that you are through the round of 80-40-20 in 5 minutes or less! If you find it's taking longer than that, make adjustments that will allow you to move faster through the rest of the workout! Be smart on the V-Ups/Toes to Bar. Break them up early in the set of 40 so that you aren't gassed for the bigger sets of 30 and 20. If you're going with floor press option - do NOT bang your elbows into the floor. Pick a weight that allows you to control the contact at the bottom of the movement!
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
- OR -
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.
CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises
- OR -
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs
DB BENCH PRESS
Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.
- OR -
FLOOR PRESS
It is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!
PROGRAM B
WARM UP
JUMP ROPE WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
80 Double Unders / DB Hop Overs
40 Alternating V-Ups / 24 Toes to Bar
20 Bench Press
60 Double Unders / DB Hop Overs
30 Alternating V-Ups / 18 Toes to Bar
15 Bench Press
40 Double Unders / DB Hop Overs
20 Alternating V-Ups / 12 Toes to Bar
10 Bench Press
20 Double Unders / DB Hop Overs
10 Alternating V-Ups / 6 Toes to Bar
5 Bench Press
Suggested Weight
Men: 95-115#
Women: 55-75#
Extra Challenge
Men: 135-155# / 30-24-18-12 Toes to Bar
Women: 85-105# / 30-24-18-12 Toes to Bar
Score: Total Time
Goal: 12-16 Minutes
COACHES NOTES
ALL the options today! Exercise your #FitnessFreedom by mixing and matching equipment and/or movements. Just be sure whichever variations and customizations you go with that you are through the round of 80-40-20 in 5 minutes or less! If you find it's taking longer than that, make adjustments that will allow you to move faster through the rest of the workout! Be smart on the V-Ups/Toes to Bar. Break them up early in the set of 40 so that you aren't gassed for the bigger sets of 30 and 20. If you're going with the bench press option - try to find a spotter!!! If that's not an option, go light enough so that you're confident you won't get pinned under the weight.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
- OR -
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.
CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises
- OR -
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs
BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
CUSTOMIZATIONS
Go lighter
Floor Press
PROGRAM C
WARM UP
JUMP ROPE WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
80 Double Unders / Sandbag Hop Over
40 Sandbag Supine Toe Touches / 24 Toes to Bar
20 Sandbag Floor Press
60 Double Unders / Sandbag Hop Over
30 Sandbag Supine Toe Touches / 18 Toes to Bar
15 Sandbag Floor Press
40 Double Unders / Sandbag Hop Over
20 Sandbag Supine Toe Touches / 12 Toes to Bar
10 Sandbag Floor Press
20 Double Unders / Sandbag Hop Over
10 Sandbag Supine Toe Touches / 6 Toes to Bar
5 Sandbag Floor Press
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: 30-24-18-12 Toes to Bar
Score: Total Time
Goal: 12-16 Minutes
COACHES NOTES
ALL the options today! Exercise your #FitnessFreedom by mixing and matching equipment and/or movements. Just be sure whichever variations and customizations you go with that you are through the round of 80-40-20 in 5 minutes or less! If you find it's taking longer than that, make adjustments that will allow you to move faster through the rest of the workout! Be smart on the V-Ups/Toes to Bar. Break them up early in the set of 40 so that you aren't gassed for the bigger sets of 30 and 20. Do NOT bang your elbows into the floor on the floor press. If the weight of your sandbag doesn't allow you to control the contact at the bottom of the movement, either rest until you can or consider doing fewer reps for the rounds of 20 and 15.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
- OR -
SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Single Leg Toe Touches
Lying Leg Raises
- OR -
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs
SANDBAG FLOOR PRESS
This is basically a bench press from the floor. Balance the bag on your hands while you are lying on your back with knees bent, soles of feet on the floor. Keep the back of our head, shoulder blades, and tailbone pinned to the floor the whole time. Started with elbows and the backs of your arms in contact with the floor. Press straight up until arms are locked out and the bag is over the middle of your chest. Lower with control. Don't slam your elbows down.
CUSTOMIZATIONS
Adjust reps if working with a heavier bag
TEAM VERSION
WARM UP
JUMP ROPE WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
In Teams of 2
10 Rounds (5 Rounds Each)
Partner 1:
50 Double Unders / DB Hop Overs
Partner 2:
20 Alternating V-Ups / 12 Toes to Bar
10 Bench Press
Partners switch each round. Don't start the next round until both partners have completed their portion.
*Can also go with the dumbbell or sandbag option for this version!
Suggested Weight
Men: 95-115#
Women: 55-75#
Extra Challenge
Men: 135-155# / 18 Toes to Bar
Women: 85-105# / 18 Toes to Bar
Score: Total Time
Goal: 15-20 Minutes
COACHES NOTES
So Partner 1 will knock out 50 double unders or hop overs while Partner 2 completes 20 alt. v-ups or toes to bar and 10 bench press. One round is complete once BOTH partners have completed their work. If one or the other partner finishes their work before the other, they must wait until their partner is done before they start the next round. (Pro Tip: If the partner doing DU/Hop Overs finished first, he/she can spot the person bench pressing!)
Choose weights, movements, and customizations that allows you guys to get a round done every 1:30-2:00! Ideally, both partners are finishing up around the same time but it's not MANDATORY. You should be able to get the v-ups/toes to bar done in 2-3 sets the whole way through. Be safe on the bench press if that's what you're doing! Get your partner to spot if it comes to that.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
- OR -
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.
CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises
- OR -
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs
BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
CUSTOMIZATIONS
Go lighter
Floor Press
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
Alt V-Up
This movement is a big demand for the core and pelvic floor and for the most part, is not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.