TUESDAY 11/09/2021
Reps vary between versions!
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
POST(best after the main workout): BUTTS & GUTS-SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, QUAD FOAM ROLL DAILY TUNE UP
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Reps vary between versions!
2 Rounds
50 Dumbbell Squats
100 Dumbbell Hop Overs
25 Dumbbell Push Press
50 Dumbbell Hop Overs
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 14-19 Min
COACHES NOTES
2 pretty good sized rounds today. Choose a weight on the squats that you can maintain some bigger sets of 12-15 reps at a time. Break up the hop overs into smaller chunks but keep the breaks short. Remember to be explosive on the push presses and let the hips be the main driver that sends the weight up off the shoulders each time. You should be able to complete those in 2-3 sets each time.
DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
CUSTOMIZATIONS
Goblet Squat
Air Squat
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
DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Lighter weight
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Reps vary between versions!
2 Rounds
50 Barbell Back Squats
100 Dumbbell Hop Overs
25 Barbell Push Press
50 Dumbbell Hop Overs
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-85#
Score: Total Time
Goal: 14-19 Min
COACHES NOTES
2 pretty good sized rounds today. Choose a weight on the squats that you can maintain some bigger sets of 12-15 reps at a time. Break up the hop overs into smaller chunks but keep the breaks short. Remember to be explosive on the push presses and let the hips be the main driver that sends the weight up off the shoulders each time. You should be able to complete those in 2-3 sets each time.
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Air Squat
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
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Reps vary between versions!
2 Rounds
60 Sandbag Back Squats
90 Sandbag Hop Overs
30 Sandbag Shoulder to Shoulder Push Press
45 Sandbag Hop Overs
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 14-19 Min
COACHES NOTES
2 pretty good sized rounds today. Note that the reps are slightly different in this version. Try to maintain some bigger sets of 12-15 or more reps at a time on the squats. Break up the hop overs into smaller chunks but keep the breaks short. Remember to be explosive on the push presses and let the hips be the main driver that sends the bag up off the shoulders each time. You should be able to complete those in 2-3 sets each time.
SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Shoulder Squats
SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
SHOULDER TO SHOULDER PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.
CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window
Jump/Skip/Hop Overs
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Shoulder Press
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.