FRIDAY 11/19/2021
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): BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BACK RELEASE
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
4 Rounds
30 Double Unders/Hop Overs
15 Kipping Pull Ups
30 Double Unders/Hop Overs
15 KB/DB Swings
Strict Pull Up Option: 8-12 Strict Pull Ups per Round
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge
Men: 5 Rounds / 60-70# KB Swing
Women: 5 Rounds / 40-55# KB Swing
**Only do Extra Challenge if you can complete first 4 rounds under 11 minutes
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
This workout is most likely going to come down to the pull ups. 30 double unders or hop overs should take under 30 seconds each time. Then, when it comes to the pull ups, choose a variation that you can complete them in 1-3 sets the whole way. So, at least 5 reps at a time. It's okay if you end up having to break those up a little more in the last round or two but don't go into this workout with the idea that you are going to do singles and doubles the whole time. Choose a load on the swings that you can go unbroken most, if not all the way.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
--OR--
DUMBBELL 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
KIPPING PULL UPS
You have the option of kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups
KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Eye Level Swing
PROGRAM C
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
Glory Days!
4 Rounds
30 Double Unders/Hop Overs
6 Bar/Ring Muscle Ups
30 Double Unders/Hop Overs
15 KB/DB Swings
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge
Men: 5 Rounds / 60-70# KB Swing
Women: 5 Rounds / 40-55# KB Swing
**Only do Extra Challenge if you can complete first 4 rounds under 11 minutes
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
This workout is most likely going to come down to the muscle ups. 30 double unders or hop overs should take under 30 seconds each time. Then, when it comes to the muscle ups, choose a variation that you can complete the 6 reps in about a minute each time. You can do them one at a time but the rest in between should be kept to a minimum. If you are customizing the muscle ups, choose something that is still going to challenge you and you aren't going to just fly through 6 reps. Choose a load on the swings that you can go unbroken most, if not all the way.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
--OR--
DUMBBELL 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
MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.
CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted
KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Eye Level Swing
Double/Single Unders
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.
Pull 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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.
KB Swing
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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.