WEDNESDAY 09/22/2021
Program A only 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): BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: GENTLE LOWER BODY RECOVERY, CHEST OPENER
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Program A only today!
16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Min)
20 Air Squats
16 Push Up + Tap + Tap
12 Box Jump Overs
2 Wall Walks
Box Height Suggestion
Men: 20-24"
Women: 16-20"
Extra Challenge
Men: 24-30" Box + 4 Wall Walks
Women: 20-24" Box + 4 Wall Walks
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-7 Rounds
COACHES NOTES
We are shooting for about 2:20-3:10 per round today. This may be a little aggressive if you struggle with push ups. So, if the first round is way over 3 minutes, make some adjustments. Find a smooth, sustainable pace on the air squats. You really don't want to be taking a lot of long breaks on these. For the push up + taps, break them up early to avoid going to failure. Even doing 4 at a time with a short shake out in between will allow you to stay on pace. These should take a minute or less. Remember, you don't need to stand up all the way on the top of the box jump overs. In your warm up, practice that smooth transition from the box down to the other side. Finally, you'll need to stay tight in the belly on the wall walks while still being able to breathe. Keep that active shoulder position, always pressing the floor away from you.
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
PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
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.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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.
Wall Walks
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps