Reps vary between all 3 versions of ABC today!

PROGRAM A

WARM UP

WORKOUT

4 Rounds

20 Goblet Step Up (Right Leg Only)
20 Alternating Dumbbell Bent Over Row
20 Goblet Step Up (Left Leg Only)
20 Alternating Shoulder Press

**For this workout focus more on solid movement than speed!!

Suggestions
Men: 40-55# KB/DB for Step Up / 40# DBs for BOR and SP / 20-24" Box
Women: 25-35# KB/DB for Step Up / 25# DBs for BOR and SP / 16-20" Box

Extra Challenge:
Men: 40-55# KB/DB for Step Up / 50# DBs for BOR and SP / 22-24" Box
Women: 25-35# KB/DB for Step Up / 35# DBs for BOR and SP / 18-20" Box

Score: Enter Total Time - but Focus on Solid Movement
Goal: This workout should take 22-26 Minutes

Coaches Notes
To hit the goal, each round should take 4:30-5:15. As stated above, this is not about going as fast as possible. We want quality movement and especially on the step ups and bent over rows to really be focusing on the working muscles.

Remember that for the single side goblet step ups, you can leave the front foot planted on the box. Load that front leg on every rep. Avoid pushing off excessively with the back leg. You can also go with goblet lunges. These are still one side at a time. Go with a weight that you can complete 20 reps in 1-2 sets and in under 90 seconds.

Focus on being nice and controlled in the alternating bent over rows. We definitely don't want to be over-rotating the spine during the row portion of the movement. Plant your feet and keep the belly tight, avoid jerking up with the chest to move the weight. Choose a weight that you can complete these in 1-2 sets.

Same with the alternating shoulder presses, stand up tall and keep the belly tight. Go with a weight you can complete them in about a minute and in 1-2 sets.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

4 Rounds

20 Goblet Step Up (Right Leg Only)
14 Barbell Bent Over Row
20 Goblet Step Up (Left Leg Only)
14 Barbell Shoulder Press

**For this workout focus more on solid movement than speed!!

**If you don't have a KB/DB to do the the goblet step up - you may choose to do a step up holding a bumper plate.

Suggestions
Men: 40-55# KB/DB for Step Up / 75-95# for BOR and SP / 20-24" Box
Women: 25-35# KB/DB for Step Up / 55-65# for BOR and SP / 16-20" Box

Extra Challenge:
Men: 40-55# KB/DB for Step Up / 115# for BOR and SP / 20-24" Box
Women: 25-35# KB/DB for Step Up / 75# for BOR and SP / 16-20" Box

Score: Enter Total Time - but Focus on Solid Movement
Goal: This workout should take 22-26 Minutes

Coaches Notes
To hit the goal, each round should take 4:30-5:15. As stated above, this is not about going as fast as possible. We want quality movement and especially on the step ups and bent over rows to really be focusing on the working muscles.

Remember that for the single side goblet step ups, you can leave the front foot planted on the box. Load that front leg on every rep. Avoid pushing off excessively with the back leg. You can also go with goblet lunges. These are still one side at a time. Go with a weight that you can complete 20 reps in 1-2 sets and in under 90 seconds.

Focus on being nice and controlled in the bent over rows. Plant your feet and keep the belly tight, avoid jerking up with the chest to move the weight. Choose a weight that you can complete these in 1-2 sets.

Same with the shoulder presses, stand up tall and keep the belly tight. Go with a weight you can complete them in about a minute and in 1-2 sets.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

4 Rounds

16 Sandbag Shoulder Step Up (Right Leg Only)
16 Sandbag Bent Over Slam
16 Sandbag Shoulder Step Up (Left Leg Only)
16 Seated Sandbag Shoulder Press

**For this workout focus more on solid movement than speed!!

Suggestions
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Extra Challenge:
Men/Women: Increase reps to 20 for everything

Score: Enter Total Time - but Focus on Solid Movement
Goal: This workout should take 22-26 Minutes

Coaches Notes
To hit the goal, each round should take 4:30-5:15. As stated above, this is not about going as fast as possible. We want quality movement and especially on the step ups to really be focusing on the working muscles.

Remember that for the single side step ups, you can leave the front foot planted on the box. Load that front leg on every rep. Avoid pushing off excessively with the back leg. You can also go with single shoulder lunges. These are still one side at a time. Ideally these are completed in 1-2 sets and in under 90 seconds.

With the bent over slams, you get an opportunity to be explosive and aggressive. Savor that and don't rush them. Set up for a really powerful slam on every rep.

For the seated shoulder presses, keep a proud chest and the belly tight. Shoot for 1-3 sets in around a minute each time.

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.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.