WEDNESDAY 01/26/2022
PROGRAM A
WARM UP
WORKOUT
5 Rounds
20 Dumbbell Farmer Step Up
15 Dumbbell Push Press
10 Burpee Box Jump Over
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge:
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score: Total Time
Goal: 12-17 Minutes
Coaches Notes
To hit the goal, you'll need to complete a round every 2:25-3:25.
Choose a weight that you can complete the step ups and push presses in 1-2 sets the whole way. Remember that for the step ups, 20 reps is 10 per side. Those should take 1:00-1:20 each time.
Be aggressive with the hips on the push presses. 15 reps should take under a minute even with a short break.
Breathe on the burpee box jump overs. Remember you do not need to stand up all the way on the box for these. Try to step off the other side in a way that allows you to smoothly transition into the next rep. These should take about a minute each time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
5 Rounds
20 Dumbbell Farmer Step Up
15 Barbell Push Press
10 Burpee Box Jump Over
**If you don't have a pair of dumbbells for step ups you may choose to do 16 back rack step ups or lunges with your bar.
Suggestions
Men: 40# DBs / 75-95# Bar / 20-24" Box
Women: 25# DBs / 55-65# Bar / 16-20" Box
Extra Challenge:
Men: 50# DBs / 115# Bar / 22-24" Box
Women: 35# DBs / 75# Bar / 18-20" Box
Score: Total Time
Goal: 12-17 Minutes
Coaches Notes
To hit the goal, you'll need to complete a round every 2:25-3:25.
Choose a weight that you can complete the step ups and push presses in 1-2 sets the whole way. Remember that for the step ups, 20 reps is 10 per side. Those should take 1:00-1:20 each time.
Be aggressive with the hips on the push presses. 15 reps should take under a minute even with a short break.
Breathe on the burpee box jump overs. Remember you do not need to stand up all the way on the box for these. Try to step off the other side in a way that allows you to smoothly transition into the next rep. These should take about a minute each time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
5 Rounds
20 Sandbag Shoulder Step Up
15 Shoulder to Shoulder Sandbag Push Press
10 Burpee Box Jump Over
Suggestions
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box
Score: Total Time
Goal: 12-17 Minutes
Coaches Notes
To hit the goal, you'll need to complete a round every 2:25-3:25.
The step ups and push presses should be completed in 1-2 sets the whole way. Adjust the reps if you are working with a heavier bag and think you'd have to break them up more than that. Remember that for the step ups, 20 reps is 10 per side. Switch shoulders every round or every 10 reps.Those should take 1:00-1:20 each time.
Be aggressive with the hips on the push presses. 15 reps should take under a minute even with a short break.
Breathe on the burpee box jump overs. Remember you do not need to stand up all the way on the box for these. Try to step off the other side in a way that allows you to smoothly transition into the next rep. These should take about 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.
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.
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.