FRIDAY 10/15/2021
Reps Vary!
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.
POST(best after the main workout): BUTTS & GUTS-SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, STRESS RELIEF
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Reps Vary!
6 Rounds
2 Turkish Get Ups Right
2 Turkish Get Ups Left
20 Kettlebell/Dumbbell Swings
Suggested Weight
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Extra Challenge
Men/Women: 8 Rounds
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
The Turkish get ups should be performed slowly with the goal of finding good position and stabilizing with the shoulder the entire time. It is a lot of time under tension if you do them properly so they do pack quick a stimulus without trying to rush them. And, if you want to increase the intensity, do it in the swings by going unbroken, choosing a heavier weight, and/or going with the extra challenge. You may want to use different weights for the swings than the get ups.
TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.
Raise your left hand off the floor and come up into a lunge position. Stand up all the way.
To complete the rep, retrace your steps back down until you are lying on your back.
CUSTOMIZATIONS
Go lighter, use a water bottle if you need to!
KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight 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!
CUSTOMIZATION
Eye Level Swing
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Reps Vary!
6 Rounds
2 Sandbag Get Ups Right
2 Sandbag Get Ups Left
14 Sandbag Hang to Overhead
**Could also do this version combining Sandbag Get Ups and KB/DB Swings or vice versa!
Suggested Weight
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Extra Challenge
Men/Women: 8 Rounds
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
The sandbag get ups should be performed slowly with the goal of finding good positions and keeping the bag stable the entire time. It is a lot of time under tension if you do them properly so they do pack quick a stimulus without trying to rush them. And, if you want to increase the intensity, do it in the hang to overheads by going unbroken, or going with the extra challenge.
SANDBAG GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.
Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.
CUSTOMIZATIONS
Unweighted Turkish Get Up
Partial Sandbag Get Up (Stop at kneeling position)
SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Overhead
Hang to High Pull
Turkish Get Up Options
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.
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.
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.