TUESDAY 09/28/2021
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
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, COUCH STRETCH
POST: HIPS, GENTLE UPPER BODY RECOVERY
PROGRAM A
WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
5 Rounds
12 Wall Balls
16 Box Jumps
12 Wall Balls
16 Push Up Pull Across
Suggested Weight
Men: 18-20# Ball / 22-24" Box / 40-50# DB
Women: 13-15# Ball / 18-20" Box / 25-35# DB
Extra Challenge
Men/Women: Increase Reps to 16/20/16/20
Score: Total Time
Goal: 15-20 Min
COACHES NOTES
Choose a target height, and med ball weight if possible, that allows you to go unbroken on the wall balls each time. Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
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
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps
PROGRAM B
WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
5 Rounds
12 Thrusters
16 Box Jumps
12 Thrusters
16 Push Up Pull Across
Suggested Weight
Men: 45# Bar / 22-24" Box / 40-50# DB
Women: 35# / 18-20" Box / 25-35# DB
Extra Challenge
Men/Women: Increase Reps to 16/20/16/20
Score: Total Time
Goal: 15-20 Min
COACHES NOTES
The thrusters are meant to be light and you should be able to hit 12 reps unbroken the whole way. Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight
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
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps
PROGRAM C
WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
5 Rounds
12 Side to Side Sandbag Thrusters
16 Box Jumps
12 Side to Side Sandbag Thrusters
16 Push Up & Lateral Drag
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: Increase Reps to 16/20/16/20
Score: Total Time
Goal: 15-20 Min
COACHES NOTES
The thrusters are meant to be fairly light so that you can go unbroken on each set of 12. But, if you are working with a heavier bag, or the shifting of the weight is making it pretty challenging to balance and stabilize, you may need to break them up into a couple of sets . Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.
SIDE TO SIDE THRUSTER
Start with the bag on one shoulder, feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat. Stand hard and fast to pop the sandbag off of the shoulder. Press the sandbag straight up to lock out overhead then lower it down on to the opposite shoulder.
CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters
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
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
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.
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.
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.