THURSDAY 10/07/2021
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, THORACIC SPINE RELEASE
POST: CALVES/ANKLES, HIP FLEXORS & PSOAS STRETCH
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
30 Toes to Bar
60 KB/DB Swings
90 Double Unders/DB Hop Overs
20 Toes to Bar
40 KB/DB Swings
60 Double Unders/DB Hop Overs
10 Toes to Bar
20 KB/DB Swings
30 Double Unders/DB Hop Overs
**If customizing to V-Ups/Alternating V-Ups increase reps per set by 10.
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge Men/Women: Go Faster!
Score: Total Time
Goal: 10-15 Minutes
COACHES NOTES
We want you to keep moving on this one, so set yourself up to avoid really long breaks. If the 30-60-90 takes more than 8 minutes, definitely customize something so you can pick up the pace a little bit. Choose a variation of toes to bar that allows you to get at least 5 reps at a time. Know that they will be affected by the volume of kettlebell swings, so consider breaking them up earlier than you think you need to but keep the breaks short. You'll want to be able to do at least 10-15 swings at a time. We recommend only going with double unders if you can string together at least 15-20 at a time. If they are going to be really broken up, better to go with hop overs!
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
KB/DB SWING
Hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Eye Level KB/DB Swing
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
--OR--
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.