TUESDAY 11/16/2021
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
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BACK RELEASE, LOWER BODY DAILY TUNE UP
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
6 Rounds
1 Minute Max Dumbbell Step Up Overs
1 Minute Max Toes to Bar / Weighted Sit Ups
1 Minute Rest
Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score: Total Number of Reps from ALL 6 Rounds - Both Movements - COMBINED!
Goal: 140-200 Reps
COACHES NOTES
It's a pretty broad rep range for the goal today. Know that the reps will likely be higher if you choose weighted sit ups instead of toes to bar for example. That doesn't mean that it's necessarily better one way or the other, just don't attach too much to your score on this one. For the step up overs, we want you to be moving for as much of the minute as possible. Grip may be come a factor so a short break somewhere in the middle of the minute may be necessary. Choose a load that you can keep moving with. Even though you don't have to stand up all the way on the box and your torso will likely be tilted forward, make sure the back stays flat and you aren't rounding the shoulders forward. You have a choice between toes to bar or weighted sit ups. If you go with toes to bar, definitely go with small sets and short breaks. Ideally, you can accumulate at least 15 reps in each minute. For weighted sit ups, choose a weight that you can get at least 20 reps in the minute for the first 3 rounds.
DUMBBELL STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
CUSTOMIZATIONS
Lower Height
Dumbbell Shoulder Racked Lunges
Unweighted Step Up/Overs
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!
--OR--
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
PREGNANT/POSTPARTUM MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
PROGRAM B
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
6 Rounds
1 Minute Max Plate Hug Step Up
1 Minute Max Toes to Bar / Weighted Sit Ups
1 Minute Rest
Suggested Weight
Men: 45# Plate / 20-24" Box
Women: 25# Plate / 16-20" Box
Score: Total Number of Reps from ALL 6 Rounds - Both Movements - COMBINED!
Goal: 140-200 Reps
COACHES NOTES
It's a pretty broad rep range for the goal today. Know that the reps will likely be higher if you choose weighted sit ups instead of toes to bar for example. That doesn't mean that it's necessarily better one way or the other, just don't attach too much to your score on this one. For the step up overs, we want you to be moving for as much of the minute as possible. Choose a load that you can keep moving with. Even though you don't have to stand up all the way on the box and your torso will likely be tilted forward, make sure the back stays flat and you aren't rounding the shoulders forward. You have a choice between toes to bar or weighted sit ups. If you go with toes to bar, definitely go with small sets and short breaks. Ideally, you can accumulate at least 15 reps in each minute. For weighted sit ups, choose a weight that you can get at least 20 reps in the minute for the first 3 rounds.
PLATE HUG STEP UP OVER
Hug a plate to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Turn around on top of the box and step backwards down to the other side.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
CUSTOMIZATIONS
Lower Height
Plate Hug Lunges
Unweighted Step Up/Overs
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!
--OR--
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
PREGNANT/POSTPARTUM MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
PROGRAM C
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
6 Rounds
1 Minute Max Sandbag Step Up Overs
1 Minute Max Toes to Bar / Sandbag Supine Toe Touches
1 Minute Rest
Suggested Weight
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box
Score: Total Number of Reps from ALL 6 Rounds - Both Movements - COMBINED!
Goal: 140-200 Reps
COACHES NOTES
It's a pretty broad rep range for the goal today. Know that the reps will likely be higher if you choose supine toe touches instead of toes to bar for example. That doesn't mean that it's necessarily better one way or the other, just don't attach too much to your score on this one. For the step up overs, we want you to be moving for as much of the minute as possible. Grip may be come a factor so a short break somewhere in the middle of the minute may be necessary. Choose a load that you can keep moving with. Even though you don't have to stand up all the way on the box and your torso will likely be tilted forward, make sure the back stays flat and you aren't rounding the shoulders forward. You have a choice between toes to bar or supine toe touches. If you go with toes to bar, definitely go with small sets and short breaks. Ideally, you can accumulate at least 15 reps in each minute. For supine toe touches, shoot for at least 20 reps in the minute for the first 3 rounds.
SANDBAG STEP UP OVER
Choose a box that is roughly 22-24" for men and 18-20" for women. Clean the bag up to one shoulder or pop it over onto your back rack. Facing the box, step up with one leg, with the whole foot on the box and drive through your heel! Once both feet are on the box, turn and step down off the other side. That is one rep. Alternate your stepping leg each rep.
CUSTOMIZATIONS
Lower Stepping Height
Sandbag Front Rack Lunges
Sandbag Shoulder 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.
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!
--OR--
SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Single Leg Supine Toe Touches
Lying Leg Lifts
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.
Lying Leg Lifts
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, knees bent, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.