THURSDAY 01/27/2022
PROGRAM A
WARM UP
WORKOUT
3 Sets
Each Set is 4 Rounds
20 Double Unders/Hop Overs
14 Dumbbell Deadlifts
7 Dumbbell Squats
Rest 2 Minutes between "Sets"
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score:
Set 1 Time
Set 2 Time
Goal: Each set between 5-7 Minutes
Coaches Notes
There are a lot of deadlifts in this workout. Make sure that you go with a very manageable load and pay attention to your movement quality at all times. To hit the goal for each set, rounds should be completed in 1:00-1:25.
The double unders/hop overs are just a minor inconvenience. They should never take more than 15-20 seconds. Choose something that you can do unbroken.
There is no need to rush the deadlifts and try to do them as fast as possible. Focus instead on really solid movement. Make sure you are keeping your belly tight and standing up all the way on every rep. Squeeze your butt at the top.
Choose a weight that you can go unbroken on the squats and deadlifts the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
3 Sets
Each Set is 4 Rounds
20 Double Unders/Hop Overs
10 Barbell Deadlifts
5 Barbell Front Squats
Rest 2 Minutes between "Sets"
Suggestions
Men: 95-115#
Women: 65-75#
Extra Challenge:
Men: 135# / Barbell Hop Overs
Women: 85# / Barbell Hop Overs
Score:
Set 1 Time
Set 2 Time
Goal: Each set between 5-7 Minutes
Coaches Notes
There are a lot of deadlifts in this workout. Make sure that you go with a very manageable load and pay attention to your movement quality at all times. To hit the goal for each set, rounds should be completed in 1:00-1:25.
The double unders/hop overs are just a minor inconvenience. They should never take more than 15-20 seconds. Choose something that you can do unbroken.
There is no need to rush the deadlifts and try to do them as fast as possible. Focus instead on really solid movement. Make sure you are keeping your belly tight and standing up all the way on every rep. Squeeze your butt at the top.
Choose a weight that you can go unbroken on the squats and deadlifts the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
3 Sets
Each Set is 4 Rounds
20 Double Unders/Hop Overs
14 Sandbag Deadlifts
7 Sandbag Front Squats
Rest 2 Minutes between "Sets"
Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Score:
Set 1 Time
Set 2 Time
Goal: Each set between 5-7 Minutes
Coaches Notes
There are a lot of deadlifts in this workout. Make sure that you go with a very manageable load and pay attention to your movement quality at all times. To hit the goal for each set, rounds should be completed in 1:00-1:25.
The double unders/hop overs are just a minor inconvenience. They should never take more than 15-20 seconds. Choose something that you can do unbroken.
There is no need to rush the deadlifts and try to do them as fast as possible. Focus instead on really solid movement. Make sure you are keeping your belly tight and standing up all the way on every rep. Squeeze your butt at the top.
If you are unable to go unbroken for both the deadlifts and squats with the weight of your bag, consider reducing to a number of reps that allows you to get those two movements done in 0:45-1:00.
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.
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.
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.