TUESDAY 03/08/2022
PROGRAM A
WARM UP
WORKOUT
3 Rounds
30 Dumbbell Farmer Step Up
30 Burpee
Suggestions
Men: 40# DBs / 20-24" Step Up
Women: 25# DBs / 16-20" Step Up
Extra Challenge:
Men: 50# DBs / 40 Burpees
Women: 35# DBs 40 Burpees
Score: Total Time
Goal: 11-16 Minutes
Coaches Notes
We are shooting for roughly 3:40-5:20 per round today. Looking at this workout, it may be tempting to come out hot but if you do, you might pay for it in the 3rd round. Set yourself up so that you can maintain a fairly steady pace throughout and not drop off too much by the end.
Choose a weight on the step ups that you can complete 30 reps in 1-3 sets the whole way. These should take 1:30-2:30 to complete each time.
On the burpees, pay attention to your breath. Make sure that you are not holding your breath at any point during the rep. Choose a variation that you can finish 30 reps in 2:00-3:00. Again, a steady pace is likely better than clusters of fast reps separated by long breaks.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
3 Rounds
30 Sandbag Shoulder Step Up
30 Burpee
Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Extra Challenge:
Men/Women: 40 Burpees
Score: Total Time
Goal: 11-16 Minutes
Coaches Notes
We are shooting for roughly 3:40-5:20 per round today. Looking at this workout, it may be tempting to come out hot but if you do, you might pay for it in the 3rd round. Set yourself up so that you can maintain a fairly steady pace throughout and not drop off too much by the end.
The step ups should be completed in 1-3 sets the whole way. These should take 1:30-2:30 each time. Switch shoulders every time you break.
On the burpees, pay attention to your breath. Make sure that you are not holding your breath at any point during the rep. Choose a variation that you can finish 30 reps in 2:00-3:00. Again, a steady pace is likely better than clusters of fast reps separated by long breaks.
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.
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.