TUESDAY 05/31/2022
PROGRAM A
WARM UP
WORKOUT
4 Rounds
Each Round is 4 minutes:
400m Run
30 Unweighted Lunge
Max Reps Dumbbell Squat
Rest 2 Minute Between Rounds
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Reps DB Squat
Goal: 48-72 Reps
Coaches Notes
Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.
Ideally, the run takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
4 Rounds
Each Round is 4 minutes:
400m Run
30 Unweighted Lunge
Max Reps Barbell Back Squat
Rest 2 Minute Between Rounds
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#+
Women: 75#+
Score: Total Reps Back Squat
Goal: 48-72 Reps
Coaches Notes
Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.
Ideally, the run takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
4 Rounds
Each Round is 4 minutes:
30/22 Cal Bike -OR- 36/26 Cal Row
30 Unweighted Lunge
Max Reps Barbell Back Squat
Rest 2 Minute Between Rounds
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#+
Women: 75#+
Score: Total Reps Back Squat
Goal: 48-72 Reps
Coaches Notes
Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.
Ideally, the bike/row takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Run/Jog
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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and 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.
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. 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.