TUESDAY 10/05/202
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): SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, CHEST OPENER
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
Every 2 Min for 12 Minutes (6 Total Rounds)
10 Pull Ups
10 Box Jump Overs
Max Reps Dumbbell Squats
**Strict Pull Up Option: 5-7 Strict Pull Ups Each Round
Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs / 22-24" Box / Increase Pull Up + Box Jump Over Reps to 15
Women: 35# DBs / 18-20" Box / Increase Pull Up + Box Jump Over Reps to 15
Score: Total Dumbbell Squat Reps ONLY
Goal: 60-90 Reps
COACHES NOTES
Set yourself up on the pull ups and box jump overs so you have at least 30-45 seconds for squats each time. That means a version of pull up that you can knock out in 1-2 sets and a box jump over height that allows you to get 10 reps in 30-40 seconds. To hit the goal, you'll need to get 10-15 squats in each round. Choose a weight that you can go unbroken in that window.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. 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
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
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
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
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
Every 2 Min for 12 Minutes (6 Total Rounds)
10 Pull Ups
10 Box Jump Overs
Max Reps Front Squats
**Strict Pull Up Option: 5-7 Strict Pull Ups Each Round
Suggested Weight
Men: 95-115# / 20-24" Box
Women: 65-75# / 16-20" Box
Extra Challenge
Men: 135#+ / 22-24" Box / Increase Pull Up + Box Jump Over Reps to 15
Women: 85#+/ 18-20" Box / Increase Pull Up + Box Jump Over Reps to 15
Score: Total Front Squat Reps ONLY
Goal: 60-90 Reps
COACHES NOTES
Set yourself up on the pull ups and box jump overs so you have at least 30-45 seconds for squats each time. That means a version of pull up that you can knock out in 1-2 sets and a box jump over height that allows you to get 10 reps in 30-40 seconds. To hit the goal, you'll need to get 10-15 squats in each round. Choose a weight that you can go unbroken in that window.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. 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
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
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
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
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP
WORKOUT
Goal Reps for Sandbag Version is a bit higher than dumbbell/barbell.
Every 2 Min for 12 Minutes (6 Total Rounds)
10 Pull Ups
10 Box Jump Overs
Max Reps Sandbag Front Squats
**Strict Pull Up Option: 5-7 Strict Pull Ups Each Round
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge Men/Women: Increase Pull Up + Box Jump Over Reps to 15
Score: Total Sandbag Front Squat Reps ONLY
Goal: 70-100 Reps
COACHES NOTES
Set yourself up on the pull ups and box jump overs so you have at least 30-45 seconds for squats each time. That means a version of pull up that you can knock out in 1-2 sets and a box jump over height that allows you to get 10 reps in 30-40 seconds. To hit the goal, you'll need to get 12-17 squats in each round. These should be unbroken most, if not all the way.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. 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
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
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
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
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.
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.
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.