WEDNESDAY 11/24/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
EMOM 12 Min (Every Minute on the Minute for 12 Minutes)
20 Hop Overs/Double Unders
8 Dumbbell Deadlift
Max Reps Toes to Bar / Alternating V-Up
Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge
Men/Women: Increase Hop Overs to 30
Score: Total Toes to Bar or V-Up Reps ONLY
Goal:
Toes to Bar: 50-100
Alt V-Up: 90-120
COACHES NOTES
There is a pretty broad range today if you are doing toes to bar. You'll need to get 4-8 reps each minute to hit the goal.
The hop over/double unders and deadlifts should go fairly quick, giving you at least a 20-30 seconds for toes to bar or v-ups. Lower the number of hop overs if you aren't getting enough time to do any toes to bar or v-ups! If doing alternating v-ups, keep in mind we are looking for a higher number of reps.
Don't just fly through the deadlifts, those should be performed with control and with a proper set up position - hips back and down, chest up, belly tight, flat back - for every rep. Break up the toes to bar into small, manageable sets of 2-6 reps at a time. You may be able to start out with some bigger sets, but don't be TOO surprised if you are doing some singles by the end!
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
EMOM 12 Min (Every Minute on the Minute for 12 Minutes)
20 Hop Overs/Double Unders
5 Barbell Deadlift
Max Reps Toes to Bar / Alternating V-Up
Suggested Weight
Men: 155-185#
Women: 105-125#
Extra Challenge
Men: 205-245# and/or Barbell Hop Overs
Women: 135-165# and/or Barbell Hop Overs
Score: Total Toes to Bar or V-Up Reps Only
Goal:
Toes to Bar: 50-100
Alt V-Up: 90-120
COACHES NOTES
There is a pretty broad range today if you are doing toes to bar. You'll need to get 5-8 reps each minute to hit the goal.
The hop over/double unders and deadlifts should go fairly quick, giving you at least a 20-30 seconds for toes to bar or v-ups. Lower the number of hop overs if you aren't getting enough time to do any toes to bar or v-ups! If doing alternating v-ups, keep in mind we are looking for a higher number of reps.
Choose a weight that is challenging for the deadlifts - but will allow you to go unbroken. Move well with hips back and down, chest up, belly tight, flat back - for every rep. Break up the toes to bar into small, manageable sets of 2-6 reps at a time. You may be able to start out with some bigger sets, but don't be TOO surprised if you are doing some singles by the end!
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP
WORKOUT
EMOM 12 Min (Every Minute on the Minute for 12 Minutes)
20 SB Hop Overs/Double Unders
5 Sandbag Over Shoulder
Max Reps Toes to Bar / Alternating V-Up
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: Increase Double Unders to 30 Reps and/or use a heavier bag or D-Ball if you have one.
Score: Total Toes to Bar or V-Up Reps Only
Goal:
Toes to Bar: 50-100
Alt V-Up: 90-120
COACHES NOTES
There is a pretty broad range today if you are doing toes to bar. You'll need to get 5-8 reps each minute to hit the goal.
The hop over/double unders and sandbag over shoulder should go fairly quick, giving you at least a 20-30 seconds for toes to bar or v-ups. Lower the number of over the shoulder reps if you aren't getting enough time to do any toes to bar or v-ups! If doing alternating v-ups, keep in mind we are looking for a higher number of reps.
For the toes to bar you may be able to start out with some bigger sets, but don't be TOO surprised if you are doing some singles by the end!
Usually we suggest a sandbag supine toe touch option for Program C when there are toes to bar or v-ups - but for this particular workout it takes too much time to get into position! Best to go with one of the other options!
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.
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.
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.
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.
Sit Up
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.