FRIDAY 09/24/2021
Reps and movements vary for this workout so be sure to read the description!
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
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, THORACIC SPINE RELEASE
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Reps and movements vary for this workout so be sure to read the description!
5 Rounds
20 Alternating DB Shoulder Press
20 Dumbbell Squats
200 Meter Farmer Carry
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge Men/Women: 30 Presses + 30 Squats
Score: Total Time
Goal: 20-25 Minutes
COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. Choose a load on the presses and squats that you think you can complete 20 reps in 1-2 sets the whole way. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.
ALTERNATING DB SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.
CUSTOMIZATION
Single DB held in both hands
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
CUSTOMIZATIONS
Go Lighter
Goblet Squat
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take 2 minutes or less. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Reps and movements vary for this workout so be sure to read the description!
5 Rounds
12 Shoulder Press
20 Front Squats
200 Meter Farmer Carry
Suggested Weight
Men: 75-95# / 40# DBs (Carry)
Women: 55-65# / 25# DBs (Carry)
Extra Challenge Men/Women: 18 Presses + 30 Squats
Score: Total Time
Goal: 20-25 Minutes
COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. Note that the reps are different on the presses from program A. Choose a load on the presses and squats that you think you can complete the required reps for each movement in 1-2 sets the whole way. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.
BARBELL SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.
CUSTOMIZATION
Go lighter
BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
Plate Hug Squat
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take 2 minutes or less. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Reps and movements vary for this workout so be sure to read the description!
5 Rounds
12 Seated Sandbag Shoulder Press
20 Sandbag Front Squats
200 Meter Suitcase Carry*
*Switch hands at halfway
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: 18 Presses + 30 Squats
Score: Total Time
Goal: 20-25 Minutes
COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. The reps are lower on the presses in this version but the increased core demand of the seated variation makes the movement much more challenging. Break up the reps early to avoid going to failure. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.
SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.
CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press
SANDBAG FRONT SQUAT
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!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.
CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window
SANDBAG SUITCASE CARRY
Hold the bag by the center handle in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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.
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.