WEDNESDAY 10/13/2021
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: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
4 Sets
Each Set is 3 Rounds of
12 Alternating Goblet Step Up
12 Alternating Shoulder Press
24 Double Unders or Dumbbell Hop Overs
Rest 2 Min Between SETS
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score: TOTAL Time - Including Rest
Goal: 18-24 Minutes
COACHES NOTES
This is going to be a not so sneaky shoulder burner today, especially if you are doing double unders. Remember to keep the belly tight and a proud chest in all the movements! Each set should take 3:00-4:30 which means that each round should be pretty quick, like 1:00-1:30. Choose a weight and a stepping height on the step ups that you think you can knock out 12 reps unbroken each time. You will have time to break up the shoulder presses into 2 smaller sets if you need to. Just make sure the weight doesn't take you to failure in those later sets and rounds. The double unders or hop overs are meant to be short and intense. If double unders are going to be really broken up and take more than 20-30 seconds, go with hop overs.
GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups
ALTERNATING 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
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!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.
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
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
4 Sets
Each Set is 3 Rounds
12 Dumbbell Goblet Step Up
8 Barbell Shoulder Press
24 Double Unders or Dumbbell Hop Overs
Rest 2 Min Between SETS
Suggested Weight
Men: 40-45# DB/KB / 75# BB / 20-24" Box
Women: 25-35# DB/KB / 55# BB / 16-20" Box
Extra Challenge
Men: 50-55# DB/KB / 95-115# BB / 22-24" Box
Women: 35# DB/KB / 65-75# BB / 18-20" Box
Score: TOTAL Time - Including Rest
Goal: 18-24 Minutes
COACHES NOTES
This is going to be a not so sneaky shoulder burner today, especially if you are doing double unders. Remember to keep the belly tight and a proud chest in all the movements! Each set should take 3:00-4:30 which means that each round should be pretty quick, like 1:00-1:30. Choose a weight and a stepping height on the step ups that you think you can knock out 12 reps unbroken each time. You will have time to break up the shoulder presses into 2 smaller sets if you need to. Just make sure the weight doesn't take you to failure in those later sets and rounds. The double unders or hop overs are meant to be short and intense. If double unders are going to be really broken up and take more than 20-30 seconds, go with hop overs.
GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups
Front Rack Barbell Step Ups
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
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!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.
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
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
4 Sets
Each Set is 3 Rounds
12 Sandbag Bear Hug Step Up
12 Seated Sandbag Shoulder Press
24 Double Unders or Sandbag Hop Overs
Rest 2 Min Between SETS
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: Increase Reps to 16 and 16 for Step Up and Shoulder Press
Score: TOTAL Time - Including Rest
Goal: 18-24 Minutes
COACHES NOTES
This is going to be a not so sneaky shoulder burner today, especially if you are doing double unders. Remember to keep the belly tight and a proud chest in all the movements! Each set should take 3:00-4:30 which means that each round should be pretty quick, like 1:00-1:30. Choose a stepping height on the step ups that you think you can knock out 12 reps unbroken each time. You can mix and match your equipment too if you need to go a bit lighter. You will have time to break up the shoulder presses into 2 smaller sets if you need to. If you're reaching failure toward the later rounds, consider doing the presses from standing or reducing the reps to 8. The double unders or hop overs are meant to be short and intense. If double unders are going to be really broken up and take more than 20-30 seconds, go with hop overs.
SANDBAG BEAR HUG STEP UP
Start with both arms wrapped around the bag, hugging it to your chest. Make sure the bottom of the bag is at or above the hips so it doesn't get in the way when you try to step up.
Place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. Make sure you choose a weight and a height that you are comfortable stepping up AND down.
Drive the heel of your front leg into the box, keep your belly tight and chest up as you stand up all the way on the box. Alternate legs, each step counts as one rep.
CUSTOMIZATION
Sandbag Bear Hug Lunge
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
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!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.
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
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.