TUESDAY 12/14/2021
PROGRAM A
WARM UP
WORKOUT
Every 3 Minutes for 18 Minutes (6 Rounds Total)
16 Farmer Step Ups
16 Box Jump Overs
**Rest remainder of 3 minute window each time.
Suggested Weight
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box
Extra Challenge:
Men/Women: Every 2 Minutes for 12 Minutes (6 Rounds Total)
Score: Fastest Round
Score: Slowest Round
Goal: 1:30-2:30
COACHES NOTES
The step ups and box jump overs combined should take about 2 minutes each time, giving you around a minute of rest at the end of each round. This will allow you to keep the intensity high when it is time to work. You may be a little faster at first and a little slower in the later rounds but you should always have a minimum of 30 seconds to rest between rounds.
Choose a weight on the step ups that you can complete 16 reps in 1-2 sets the whole way through. For the box jump overs, it's all about the pivot on top of the box. Try to get efficient with that so when you step down off the other side you are in the right position to jump right back up again. Make sure to check customizations if you don't have a box or bench to jump/step on. If jumping is not happening, rather than switching to step ups, go with kettlebell swings!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Reps for this version are slightly different
Every 3 Minutes for 18 Minutes (6 Rounds Total)
20 Plate Hug Step Ups
16 Box Jump Overs
**Rest remainder of 3 minute window each time.
Suggested Weight
Men: 45# Plate / 20-24" Box
Women: 25# Plate / 16-20" Box
Extra Challenge:
Men/Women: Every 2 Minutes for 12 Minutes (6 Rounds Total)
Score: Fastest Round
Score: Slowest Round
Goal: 1:30-2:30
COACHES NOTES
The step ups and box jump overs combined should take about 2 minutes each time, giving you around a minute of rest at the end of each round. This will allow you to keep the intensity high when it is time to work. You may be a little faster at first and a little slower in the later rounds but you should always have a minimum of 30 seconds to rest between rounds.
Choose a weight on the step ups that you can complete 20 reps in 1-2 sets the whole way through. For the box jump overs, it's all about the pivot on top of the box. Try to get efficient with that so when you step down off the other side you are in the right position to jump right back up again. Make sure to check customizations if you don't have a box or bench to jump/step on. If jumping is not happening, rather than switching to step ups, go with kettlebell swings!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Every 3 Minutes for 18 Minutes (6 Rounds Total)
16 Sandbag Shoulder Step Ups
16 Box Jump Overs
**Rest remainder of 3 minute window each time.
Suggested Weight
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box
Extra Challenge:
Men/Women: Every 2 Minutes for 12 Minutes (6 Rounds Total)
Score: Fastest Round
Score: Slowest Round
Goal: 1:30-2:30
COACHES NOTES
The step ups and box jump overs combined should take about 2 minutes each time, giving you around a minute of rest at the end of each round. This will allow you to keep the intensity high when it is time to work. You may be a little faster at first and a little slower in the later rounds but you should always have a minimum of 30 seconds to rest between rounds.
Choose a weight on the step ups that you can complete 16 reps in 1-2 sets the whole way through. For the box jump overs, it's all about the pivot on top of the box. Try to get efficient with that so when you step down off the other side you are in the right position to jump right back up again. Make sure to check customizations if you don't have a box or bench to jump/step on. If jumping is not happening, rather than switching to step ups, go with kettlebell swings!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.