TUESDAY 10/26/2021
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): SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BACK RELEASE
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
8 1/2 Up 1/2 Rack Lunges (Right Arm Up)
8 1/2 Up 1/2 Rack Lunges (Left Arm Up)
8 Toes to Bar / 12 Alternating V-Ups
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total completed rounds plus any additional reps.
Goal: 8-12 Rounds
COACHES NOTES
Set yourself up for about a round a minute on this one. You might go a little faster at first and slow down a bit in the later rounds but it should land you right in the goal range. For the lunges, pick a weight or variation that you can get all 8 reps on one side unbroken most if not all the way. Whether you go with toes to bar or v-ups, they are going to become challenging pretty quickly. Consider breaking them up early to avoid falling apart in the back half of the workout. Choose a variation that you can complete the reps in 2 sets each time.
1/2 UP 1/2 RACK LUNGES
These are performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Make sure that you take a long enough step each time so that the front heel can stay down while the back knee gently touches the ground. Focus on keeping the chest up, belly tight, and don't allow the front knee to cave in. Stand all the way up between lunges and alternate your stepping foot each time. For 10 lunges, it would be 5 per leg.
For the first set of 8 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.
For the second set of 8 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.
CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunges
Shoulder Racked Step Ups
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.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.
CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
12 Barbell Overhead Lunges
8 Toes to Bar / 12 Alternating V-Ups
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total completed rounds plus any additional reps.
Goal: 8-12 Rounds
COACHES NOTES
Set yourself up for about a round a minute on this one. You might go a little faster at first and slow down a bit in the later rounds but it should land you right in the goal range. For the lunges, pick a weight or variation that you can get all 12 reps in 1-2 sets the whole way. Whether you go with toes to bar or v-ups, they are going to become challenging pretty quickly. Consider breaking them up early to avoid falling apart in the back half of the workout. Choose a variation that you can complete the reps in 2 sets each time.
OVERHEAD LUNGES
Hold the bar in the overhead lockout position with a wider than shoulder grip and biceps in line with the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
CUSTOMIZATIONS
Lighter Weight
Overhead Plate Lunges
Front Rack Lunges
Front Rack Step Ups
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.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.
CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
12 Sandbag Overhead Lunges
8 Toes to Bar / 12 Alternating V-Ups
Suggested Loading
Men: 50-70#
Women: 25-45#
Score: Total completed rounds plus any additional reps.
Goal: 8-12 Rounds
COACHES NOTES
Set yourself up for about a round a minute on this one. You might go a little faster at first and slow down a bit in the later rounds but it should land you right in the goal range. For the lunges, if you are breaking them into more than 2 sets, switch to front rack lunges so you can keep things moving and stay on pace. Whether you go with toes to bar or v-ups, they are going to become challenging pretty quickly. Consider breaking them up early to avoid falling apart in the back half of the workout. Choose a variation that you can complete the reps in 2 sets each time.
SANDBAG OVERHEAD LUNGE
Hold the bag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
CUSTOMIZATIONS
Front Rack Lunge
Front Rack Step Up
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.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.
CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises
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.
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.
Sit Ups
Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)