FRIDAY 01/21/2022
Reps Vary between versions ABC today!
PROGRAM A
WARM UP
WORKOUT
4 Rounds
60 Dumbbell Hop Overs
20 Dumbbell Squats
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 5 Rounds - 50# DBs
Women: 5 Rounds - 35# DBs
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
We are shooting for some quick and dirty rounds today. Each round should take 2:30-3:15. The hop overs are going to be especially challenging after the squats. Break them up into smaller sets of 20-30 at a time. Dig deep on the squats. See if you can break them up less than you normally do. Think 1-2 sets the whole way.
Rather than putting the dumbbells down during the set and having to pick them back up again, consider slowing down a bit and taking an extra breath between reps. This will allow you to keep going while still getting a bit of recovery too.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
4 Rounds
60 Dumbbell Hop Overs
15 Barbell Back Squat
Suggestions
Men: 95-115#
Women: 65-75#
Extra Challenge:
Men: 135-155#
Women: 85-105#
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
We are shooting for some quick and dirty rounds today. Each round should take 2:30-3:15. The hop overs are going to be especially challenging after the squats. Break them up into smaller sets of 20-30 at a time. Dig deep on the squats. See if you can break them up less than you normally do. Think 1-2 sets the whole way.
Rather than putting the bar down during the set and having to pick them back up again, consider slowing down a bit and taking an extra breath between reps. This will allow you to keep going while still getting a bit of recovery too.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
4 Rounds
60 Sandbag Hop Overs
20 Sandbag Back Squats
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge:
Men/Women: 5 Rounds
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
We are shooting for some quick and dirty rounds today. Each round should take 2:30-3:15. The hop overs are going to be especially challenging after the squats. Break them up into smaller sets of 20-30 at a time. Dig deep on the squats. See if you can break them up less than you normally do. Think 1-2 sets the whole way.
Rather than putting the bag down during the set and having to pick it back up again, consider slowing down a bit and taking an extra breath between reps. This will allow you to keep going while still getting a bit of recovery too.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.