WEDNESDAY 11/10/2021

211110_Demo.mp4

211110_Prog.mp4

211110_Cust.mp4

Reps vary so read the full written description!

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, LOWER BODY DAILY TUNE UP
POST: LOWER BACK RELEASE, HIPS 2.0

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps vary so read the full written description!

4 Sets

Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)

8 Toes to Bar
12 Dumbbell Deadlifts

Rest 1 Minutes Between Sets
Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

V-Up Option: 12 reps per round

Extra Challenge
Men/Women: Increase to 12 TTB/16 V- Ups + 16 DL

Score: Total # of Completed Rounds + Any Additional Reps from All 4 Sets COMBINED

Goal: 9-12 Rounds

COACHES NOTES
So just to be clear, this is four 3 minute AMRAPS separated by a minute of rest in between. In each one of those AMRAPs, you are shooting for 2-3 rounds. Choose a toe to bar variation that allows you complete 8 reps in 1-2 sets each time. The deadlifts should be unbroken most, if not all the way. Even though we are moving fast on this one, it is no excuse to get sloppy. So make sure that you are keeping your chest up and back nice and straight throughout those deadlifts.

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.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps vary so read the full written description!

4 Sets

Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)

8 Toes to Bar
8 Barbell Deadlifts

Rest 1 Minutes Between Sets
Suggestions
Men: 145-185#
Women: 95-135#

V-Up Option: 12 reps per round

Extra Challenge
Men: 225-275# + Increase to 12 TTB/16 V-Ups
Women: 155-205# + Increase to 12 TTB/16 V-Ups

Score: Total # of Completed Rounds + Any Additional Reps from All 4 Sets COMBINED

Goal: 9-12 Rounds

COACHES NOTES
So just to be clear, this is four 3 minute AMRAPS separated by a minute of rest in between. In each one of those AMRAPs, you are shooting for 2-3 rounds. Choose a toe to bar variation that allows you complete 8 reps in 1-2 sets each time. You have a couple of strategies with the deadlifts. You could keep the weight on the moderately heavy side and go unbroken most if not all the way. Or, if you are going a bit heavier on the bar, you may want to stick with quick singles, doubles or even triples. Even though we are moving fast on this one, it is no excuse to get sloppy. So make sure that you are taking the time to set up properly on each rep.

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.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

Reps vary so read the full written description!

4 Sets

Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)

8 Toes to Bar
6 Sandbag Over Shoulder

Rest 1 Minutes Between Sets
Suggestions
Men: 50-70#
Women: 25-45#

V-Up Option: 12 reps per round

Extra Challenge
Men/Women: Increase to 12 TTB/16 V-Ups + 9 SOS

Score: Total # of Completed Rounds + Any Additional Reps from All 4 Sets COMBINED

Goal: 9-12 Rounds

COACHES NOTES
So just to be clear, this is four 3 minute AMRAPS separated by a minute of rest in between. In each one of those AMRAPs, you are shooting for 2-3 rounds. Choose a toe to bar variation that allows you complete 8 reps in 1-2 sets each time. Be explosive on the over the shoulders. Let your hips do the work. Depending on the weight of your bag, today might be a good day to go with the extra challenge reps for that movement.

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.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag High Pull

MAMA MODIFICATIONS

Toes to Bar

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. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Ups

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. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.