THURSDAY 11/18/2021
Program A only 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
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, HIPS 2.0
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Program A only today!
4 Sets
Each Set is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)
3 Burpees
6 Box Jumps
9 Air Squats
Rest 1 Minute between SETS (after each 3 Min AMRAP)
Suggestions
Men: 20-24" Box
Women: 16-20" Box
Extra Challenge
Men/Women: Increase Reps to 4-8-12
Score: Total Number of Completed Rounds + any Additional Reps from all 4 Sets COMBINED
Goal: 15-22 Rounds
COACHES NOTES
Just to be clear, this workout is four 3 minute AMRAPs, with one minute of rest in between. Start each AMRAP from the beginning rather than picking up where you left off. Set yourself up for 4-6 rounds in each of those AMRAPs, so you should be moving pretty fast. Try to find a pace that you can be moving continuously for the entire 3 minutes. The box jumps will likely take the longest which is fine. After standing up all the way on the box, be intentional with how you step down so that as soon as both feet are planted on the floor, you are set up to go right into the next jump. Choose a height that you won't have to stop and rest. The air squats should be no problem at all. In fact, you might be tempted to just fly through those. Just make sure that you are not collapsing into the bottom position and that you are standing up all the way at the top.
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
Burpee
If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Goblet/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 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.