WEDNESDAY 09/29/2021
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-POWER
POST(best after the main workout): BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
3 Sets
Each Set is 3 Rounds
8 Kipping Pull Ups
10 DB Push Press
12 Alternating Goblet Lunges
Rest 1 Minute After Each SET
Strict Pull Up Option: 4-6 Strict Pull Ups per Round
Suggested Weight
Men: 40# DB(s)
Women: 25# DB(s)
Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)
Score: Slowest SET Only!
Goal: 3:00-5:00
COACHES NOTES
Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the pull ups into 2 smaller sets with a short break. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!
KIPPING PULL UP
Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
4-6 Strict Pull Ups
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Lighter weight
GOBLET LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot 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 6 you end up doing 3 on each side.
CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
WORKOUT
3 Sets
Each Set is 3 Rounds
8 Kipping Pull Ups
10 Push Press
12 Alternating Goblet/Plate Hug Lunges
Rest 1 Minute After Each SET
Strict Pull Up Option: 4-6 Strict Pull Ups per Round
Suggested Weight
Men: 95# / 45# Plate
Women: 65# / 25# Plate
Extra Challenge
Men: 115#+ / 45# Plate
Women: 75#+ / 25# Plate
Score: Slowest SET Only!
Goal: 3:00-5:00
COACHES NOTES
Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the pull ups into 2 smaller sets with a short break. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!
KIPPING PULL UP
Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
4-6 Strict Pull Ups
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
GOBLET LUNGE / PLATE LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You could also hug a plate to your chest.You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot 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 6 you end up doing 3 on each side.
CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge
PROGRAM C
WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
WORKOUT
Glory Days Option!
3 Sets
Each Set is 3 Rounds
2-3 Bar/Ring Muscle Ups
10 Push Press
12 Alternating Goblet Lunges
Rest 1 Minute After Each SET
Strict Pull Up Option: 4-6 Strict Pull Ups per Round
Suggested Weight
Men: 95# Bar / 40-55# Goblet Lunges
Women: 65# Bar / 25-35# Goblet Lunges
Extra Challenge
Men: 115# / 4 Muscle Ups
Women: 75# / 4 Muscle ups
Score: Slowest SET Only!
Goal: 3:00-5:00
COACHES NOTES
Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the muscle ups into 2 and 1 or 1 and 1. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!
MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.
CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
GOBLET LUNGE / PLATE LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You could also hug a plate to your chest.You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot 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 6 you end up doing 3 on each side.
CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
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.
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.