MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, UPPER BODY DAILY TUNE UP

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

20 Dumbbell Squat
20 Lateral Burpee Over Dumbbell
15 Dumbbell Squat
15 Lateral Burpee Over Dumbbell
10 Dumbbell Squat
10 Lateral Burpee Over Dumbbell

Rest 3 Minutes

10 Dumbbell Squat
10 Lateral Burpee Over Dumbbell
15 Dumbbell Squat
15 Lateral Burpee Over Dumbbell
20 Dumbbell Squat
20 Lateral Burpee Over Dumbbell

Suggested Weight
Men: 40-50# DBs (go heavier than normal if you can)
Women: 25-35# DBs (go heavier than normal if you can)

Extra Challenge
Men/Women: Increase Squat Reps by 10 Each Set

Score: Total Time (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
If the first part takes longer than 7:30, definitely make some adjustments for the second part. Choose a weight that you can do at least 10 squats at a time. Today is a good one to challenge yourself with the weight. Pro tip with the lateral burpees - since you do not have to stand up all the way on each rep, try staying low as you come up and during the jump over the dumbbells. If you use this technique, though, you should really make sure you are standing up all the way when performing the squats or you could really light up the lower back. Keep in mind that the descending rep scheme before the rest and the ascending rep scheme after the rest are going to feel very different. Most likely, the latter part is going to be much more difficult so don't get too crazy in that first part. Empty the tank on the last set of 20 lateral burpees - full send!

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

20 Barbell Back Squat
20 Lateral Burpee Over Bar
15 Barbell Back Squat
15 Lateral Burpee Over Bar
10 Barbell Back Squat
10 Lateral Burpee Over Bar

Rest 3 Minutes

10 Barbell Back Squat
10 Lateral Burpee Over Bar
15 Barbell Back Squat
15 Lateral Burpee Over Bar
20 Barbell Back Squat
20 Lateral Burpee Over Bar

Suggested Weight
Men: 115-135#
Women: 75-95#

Extra Challenge
Men: 155-175#
Women: 105-115#

Score: Total Time (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
If the first part takes longer than 7:30, definitely make some adjustments for the second part. Choose a weight that you can do at least 10 squats at a time. Today is a good one to challenge yourself with the weight. Pro tip with the lateral burpees - since you do not have to stand up all the way on each rep, try staying low as you come up and during the jump over the barbell. If you use this technique, though, you should really make sure you are standing up all the way when performing the squats or you could really light up the lower back. Keep in mind that the descending rep scheme before the rest and the ascending rep scheme after the rest are going to feel very different. Most likely, the latter part is going to be much more difficult so don't get too crazy in that first part. Empty the tank on the last set of 20 lateral burpees - full send!

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

20 Sandbag Back Squat
20 Lateral Burpee Over Sandbag
15 Sandbag Back Squat
15 Lateral Burpee Over Sandbag
10 Sandbag Back Squat
10 Lateral Burpee Over Sandbag

Rest 3 Minutes

10 Sandbag Back Squat
10 Lateral Burpee Over Sandbag
15 Sandbag Back Squat
15 Lateral Burpee Over Sandbag
20 Sandbag Back Squat
20 Lateral Burpee Over Sandbag

Suggested Weight
Men: 50-70#
Women: 25-45#

Extra Challenge
Men/Women: Increase Squat Reps by 10 Each Set

Score: Total Time (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
If the first part takes longer than 7:30, definitely make some adjustments for the second part. Ideally, we want the weight you're using to allow you to do at least 10 squats at a time. We realize it's difficult to adjust sandbag weight so if you are unable to do 10 reps, consider reducing the set to 15-12-10! Today is a good one to challenge yourself so if you think you might crank out all those squats unbroken, consider the extra challenge. Pro tip with the lateral burpees - since you do not have to stand up all the way on each rep, try staying low as you come up and during the jump over the sandbag. If you use this technique, though, you should really make sure you are standing up all the way when performing the squats or you could really light up the lower back. Keep in mind that the descending rep scheme before the rest and the ascending rep scheme after the rest are going to feel very different. Most likely, the latter part is going to be much more difficult so don't get too crazy in that first part. Empty the tank on the last set of 20 lateral burpees - full send!

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.

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.