FRIDAY 10/22/2021
Reps and Movements Vary Slightly Today!
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
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, QUAD FOAM ROLL DAILY TUNE UP
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Reps and Movements Vary Slightly Today!
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
20 Alternating Unweighted Lunges
10 Inverted Rows
3 Wall WalksNo weight needed today!
Extra Challenge
Men/Women: Increase to 30 Lunges and 4 Wall Walks
Score: Total completed rounds plus any additional reps
Goal: 6-10 Rounds
COACHES NOTES
A fun, not so little, bodyweight only workout today. Set yourself up for 2:00-3:20 per round. You don't have to go super fast on the lunges, but try to keep moving with minimal breaking during the sets of 20. Use whatever equipment works for you (bar in rack, rings, TRX) for the inverted rows. What we are looking for is a body angle challenging enough that you have to break up the 10 reps into 2-3 sets pretty early on in the workout. It would be a good idea to break them up from the beginning to avoid going to failure by the end. Choose a variation on the wall walk that allows you to complete the work in a minute or less each time.
UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
CUSTOMIZATIONS
Assisted Lunges
Unweighted Step Ups
INVERTED ROW
Set the bar/rings/TRX straps in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
CUSTOMIZATIONS
Change body angle/bend the knees
No Push Up Renegade Row
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Walk Outs
4 Push Up + Taps for every 1 Wall Walk
Inchworms
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Reps and Movements Vary Slightly Today!
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
20 Alternating Unweighted Lunges
7 Strict Pull Ups
3 Wall Walks
No weight needed today!
Extra Challenge
Men/Women: Increase to 30 Lunges and 4 Wall Walks
Score: Total completed rounds plus any additional reps
Goal: 6-10 Rounds
COACHES NOTES
A fun, not so little, bodyweight only workout today. Set yourself up for 2:00-3:20 per round. You don't have to go super fast on the lunges, but try to keep moving with minimal breaking during the sets of 20. The pull ups should be completed in 2-3 sets each time. You can always do some strict and some with a band so you don't end up going to singles. Choose a variation on the wall walk that allows you to complete the work in a minute or less each time.
UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
CUSTOMIZATIONS
Assisted Lunges
Unweighted Step Ups
STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
CUSTOMIZATIONS
Slow Lower Pull Ups
Banded Strict Pull Ups
No Push Up Renegade Row
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Walk Outs
4 Push Up + Taps for every 1 Wall Walk
Inchworms
Lunges
If you have any pubic symphysis or SI joint pain try 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, goblet squat, glute bridge, or split squats for the lunges.
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.
Wall Walks
We recommend measuring risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and a strong connection to your breathing mechanics throughout the entire range of motion of this movement you may want to consider subbing: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps