Posts tagged 2019week36
MONDAY 09/02/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Time

4 Rounds

400m Run
20 DB Squats
20 Pull Ups

Rest 2 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX Plus Men: 50+# DBs
RX Plus Women: 35+# DBs

Score: Slowest Round ONLY
Goal: Under 6 Min

We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.

So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.

Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the pull ups you may do strict (lower the number to something that you can complete in max 4 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM B*

PROGRAM B

WARM UP

Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Time

4 Rounds

400m Run
15 Front Squats
20 Pull Ups

Rest 2 minutes in between rounds.

RX Men: 95#
RX Women: 65#

RX Plus Men: 115+#
RX Plus Women: 75+#

Score: Slowest Round Only
Goal: Under 6 Min

We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.

So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.

Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the pull ups you may do strict (lower the number to something that you can complete in max 4 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Time

4 Rounds

500 Meter Row
OR
30 Cal Bike (Men) / 22 Cal Bike (Women)
15 Front Squats
20 Pull Ups

Rest 2 minutes in between rounds.

RX Men: 95#
RX Women: 65#

RX Plus Men: 115+#
RX Plus Women: 75+#

Can also choose to use the dumbbell version with the bike/row also!

Score: Slowest Round Only
Goal: Under 6 Min

We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.

So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.

Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.

For the Bike/Row, you're working with 2-3 minutes. Adjust calories/distance to fit that time frame. Remember to breathe!

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the pull ups you may do strict (lower the number to something you won't really have to break). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

 
MIranda AlcarazMonday, 2019week36
MONDAY SHIFT 09/02/2019
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

1 Minute Jog, Row, Bike, Taps, Single Unders or Low Step Ups
1 Min Air Squats
1 Min Ring or Upright Rows

No weight needed today - unless doing upright rows. In that case choose something that will allow you to get 10-15 reps each time!

Score: Total Reps of squats and rows
Goal: 125+

For this workout you will alternate the 3 stations at the top of the minute for 5 total rounds. This will take a total of 15 min exactly.

When the clock starts you will do 1 min of either a jog, row, bike, taps, single unders, or low step ups. Whatever you choose you will use for all 5 rounds. Keep a steady but uncomfortable pace for the full minute.

Once 1 min is up you will transition into doing 1 min of squats.

For the squats you will start with the feet shoulder width apart with your heels down. Stand tall. Lift the chest and tighten the belly. Reach the butt back and down. Keep the chest lifted, belly tight, and back flat. Drive the knees out as you go down and work to keep the heels down.

If you can keep the chest up and heels down - we would like you to get your butt lower than your knees at the bottom. If you tend to plop or collapse - you may choose to squat to a slightly higher target. Worry more about moving well - than going super fast.

You may even hold on to something for a counter balance if you need to - just make sure the butt goes back and heels stay down.

For the next minute you will do either a ring/TRX type row, a stretchy banded type pull down, or you may do a weighted upright row.

Make sure you start with the arms straight at the bottom each time and pull to the chest.

For the ring/trx rows remember that the more parallel your body is to the ground - the more difficult these reps become. We wamt you getting around 10-15 reps each time.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

 
TUESDAY 09/03/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Calves/Ankles
Post:Chest Opener, Cool Down FLow

PROGRAM A*

PROGRAM A

WARM UP

Full Body Warm Up

Workout

10 min AMRAP:
(As Many Rounds and Reps as Possible in 10 Min)


20 Double Unders
10 Push Ups

RX+ Men and Women: 30 Double Unders / 15 Push Ups

Score: Total Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

There is really no escape in this one. It will be a lot of rounds that go quick so make sure you set a pace at the beginning that is sustainable and don't fall apart 4 minutes in!

Breathe and relax during the double unders.

Modify or break up the push ups early to avoid going to failure and having to do a lot of singles.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps or maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain solid movement, positions and full range of motion, you can go from the knees or elevate your hands on a bench or box.

MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

 
TUESDAY SHIFT 09/03/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)


10 Single Unders, or Line Hops
5 Push Ups

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +

Super simple one that can be done ANYWHERE today crew!

The reps are LOW which means you shouldn't ever really have to break and should be able to keep moving the whole time!

For the first movement you may choose between single unders with your jump rope, hops over a dumbbell (either facing or lateral), or hops back and forth over a chalk line or something like that on the ground.

If you choose the hops you may either face the line and hop over it and then back. Each hop counts as one rep so you will do forward + back 5 times. Or you can jump over laterally so back and forth 5 times (10 jumps total).

If you are unable to jump you can even do a small skip over. Or - of course are welcome to sub low step ups.

For the push ups you may perform these from your knees, your toes, or even elevated on a box.

Your hands should be just outside of the shoulders - and at chest height. You want to focus on keep the elbows back and down - and not flaring out. Do not allow your body to snake or worm. Keep the shoulders in line with the hips! Keep that belly tight.

Come ALL of the way down to touch the ground or the box. Press all of the way to lock out!

MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

 
WEDNESDAY 09/04/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Pigeon Stretch
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

For Time
120 Alternating Single Arm Dumbbell Snatches

Every 2 Min complete:
20 Jumping Lunges
This includes at the very beginning.

RX MEN: 40# DB
RX WOMEN: 25# DB

RX+ Men: 50# DB
RX+ Women: 35# DB

RX+ Option: 160 Reps

Score: Total Time to Complete
Goal: 12 Min or Less

Ooh this is going to get spicy! You want to get in enough snatches every 2 minutes so you don't have to do too many rounds of jumping lunges because those will definitely catch up to you. Choose a load that you can complete at least 20 DB snatches every time.

For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So by the end of this you will have done 60 on each arm.

For the jumping lunges, start in a standing position with feet under hips. Jump into a split position with one foot forward and one foot back, feet hip to shoulder width apart. Keep your chest up and belly tight in the landing and throughout the movement.

Lower your back knee down to gently make contact with the floor. Keep the heel of your front foot rooted into the ground. Then, jump and switch your feet to land in a split position with the opposite foot forward.

Both feet should strike the ground at the same time in the landing.

Of course you may sub to reverse, stepping, or walking lunges. If you want to keep it explosive, try squat jumps!

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

For Time
75 Power Snatches

Every 2 Min complete:
20 Jumping Lunges
This includes at the very beginning.

RX MEN: 75#
RX WOMEN: 55#

RX+ Men: 95#+
RX+ Women: 65#+

RX+ Option: 100 Reps

Score: Total Time to Complete
Goal: 12 Min or Less

Ooh this is going to get spicy! You want to get in enough snatches every 2 minutes so you don't have to do too many rounds of jumping lunges because those will definitely catch up to you. Choose a load that you can complete at least 12-13 snatches every time.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For the jumping lunges, start in a standing position with feet under hips. Jump into a split position with one foot forward and one foot back, feet hip to shoulder width apart. Keep your chest up and belly tight in the landing and throughout the movement.

Lower your back knee down to gently make contact with the floor. Keep the heel of your front foot rooted into the ground. Then, jump and switch your feet to land in a split position with the opposite foot forward.

Both feet should strike the ground at the same time in the landing.

Of course you may sub to reverse, stepping, or walking lunges. If you want to keep it explosive, try squat jumps!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

For Time
75 Sandbag Ground to Overhead

Every 2 Min complete:
20 Jumping Lunges

This includes at the very beginning.

No RX or RX+ for the bags.

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

**You may also choose to do a heavy ball over the shoulder. Pick reps that will allow you to get at least 15 or so each cycle.

RX+ Option: 100 Reps

Score: Total Time to Complete
Goal: 12 Min

Ooh this is going to get spicy! You want to get in enough ground to overheads every 2 minutes so you don't have to do too many rounds of jumping lunges because those will definitely catch up to you. Choose a load that you can complete at least 12-13 SB Ground to Overheads every time.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the jumping lunges, start in a standing position with feet under hips. Jump into a split position with one foot forward and one foot back, feet hip to shoulder width apart. Keep your chest up and belly tight in the landing and throughout the movement.

Lower your back knee down to gently make contact with the floor. Keep the heel of your front foot rooted into the ground. Then, jump and switch your feet to land in a split position with the opposite foot forward.

Both feet should strike the ground at the same time in the landing.

Of course you may sub to reverse, stepping, or walking lunges. If you want to keep it explosive, try squat jumps!

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with shoulder height KB Swings.

JUMPING LUNGES - Use any of the modifications for Alternating Lunges or sub squat jumps.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

 
WEDNESDAY SHIFT 09/04/2019
 
SHIFT WARM UP
SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)


10 Alternating Lunges
10 KB/DB Swings

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For this workout you will work for 12 min. You will do 10 alternating lunges (5 on each leg) and then 10 kb/db swings. Keep repeating that cycle back and forth until the time is up!

For the lunges you may choose to do forward or reverse stepping lunges. Make sure that you take a long enough step that your front heel stays planted when your back knee lightly touches the ground. Don't allow that front knee to cave in and keep the torso up! Drive through the front heel to stand completely. Alternate feet with each rep.

If you are unable to go all of the way down, you may shorten it a bit, but make sure to keep weight evenly distributed - and avoid completely loading the front leg/knee.

You may also sub the lunges for a step up or a single leg toe touch (like a single leg deadlift with no weight).

For the swings you will hold the weigh in both hands at the waist. Feet are shoulder width apart with the heels down, arms straight, and chest up. Reach the butt back and keep the belly tight/chest up as you pull the weight through your legs with straight arms. Stand up tall and fast. Squeeze the legs and the butt fast! Then guide the weight to eye level using the upper body.

Allow gravity to bring back down for the next rep - but remain in control with the heels down, knees out, belly tight, and chest up!

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with shoulder height KB Swings.

JUMPING LUNGES - Use any of the modifications for Alternating Lunges or sub squat jumps.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

 
THURSDAY 09/05/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Hamstrings, Shoulder Stretch

PROGRAM A

PROGRAM A

WARM UP

Full Body Warm Up

WORKOUT

EMOM 16 Min:
(Every minute on the minute for 16 minutes)


1st min - 5L/5R Staggered Stance Deadlifts
2nd min - 2-3 Wall Walks

RX Men: 40-50# Dumbbells
RX Women: 25-35# Dumbbells

RX+ Option: May try heavier dumbbells.

RX Plus Men: Add a 4th Wall Walk or 6th Deadlift to each side
RX Plus Women: Add a 4th Wall Walk or 6th Deadlift to each side

Score: Total Reps (so if you complete them all just add it all up) FORM is more important than speed here!
Goal: Go all 16 minutes!

Okay so priority number one is to get all the reps, that's 80 deadlifts!
Make sure you choose a load that you can maintain solid technique for every one of those reps. The staggered stance variation of the deadlift is very hamstring intensive so don't overdo it on the weight!

For the deads and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds.

For the staggered stance deadlifts the DBs will start on the ground. One DB on each side of your front foot. Feet are hip width apart but one foot is about a foot or so ahead of the other.

Heels are down and knees are bent. Hands and grip are outside the front leg. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive the heel of your front foot into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep that front heel down. Once past the knees you will re-bend the knees and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Warm Up

WORKOUT

16 Min EMOM
(Every Minute on the Minute for 16 Min)


1st min - 10 Deadlifts
2nd min - 2-3 Wall Walks

RX Men: Heavy with Great Form
RX Women: Heavy with Great Form

RX Plus Men: Add a 4th Wall Walk
RX Plus Women: Add a 4th Walk

Score: Weight used for Deadlift
Goal: Go all 16 minutes!

Okay so priority number one is to get all the reps, that's 80 deadlifts!
Make sure you choose a load that you can maintain solid technique for every one of those reps.

Totally cool to break up the reps into a couple sets. For the deads and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

PROGRAM C

PROGRAM C

WARM UP

Full Body Warm Up

WORKOUT

16 Min EMOM
(Every Minute on the Minute for 16 Min)


1st min - 8+ Sandbag Slams
2nd min - 2-3 Wall Walks

RX Men: Use the bag you've got
RX Women: Use the bag you've got

RX Plus Men: Add a 4th Wall Walk or do more slams!
RX Plus Women: Add a 4th Wall Walk or do more slams!

Score: Total Reps Combined!
Goal: Go all 16 minutes get at least 64 slams!

Okay so priority number one is to get all the reps, that's 64+ slams!

For the slams and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds. So if you are working with a heavier bag, feel free to adjust the reps to allow for appropriate rest/transition time at the bottom of the minute.

The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

MAMA MODIFICATIONS

STAGGERED STANCE DEADLIFT - This can be a great movement for Mamas but if the shape of the belly, unsteady balance, or pubic symphisis is making the movement uncomfortable or painful, you might want to try the Shift programming with KB/DB Deadlifts and/or any of those modifications.

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

INCHWORMS -
If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

 
THURSDAY SHIFT 09/05/2019
 
SHIFT WARM UP
SHIFT WORKOUT

8 Rounds

12 KB/DB Deadlifts
3-4 Inchworms

Idea weight for Men: 35-55# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: 12 min or less!

For this workout you will do 8 total rounds of 12 deadlifts and either 3 or 4 inchworms. You choose the number of inchworms based on how proficient you are at them! There is no wrong choice - and you can always go up or down mid workout if you need to!

For the deadlifts you will either have a single weight between the feet or a pair of lighter weights held on the outside of the feet. Either way you will have your heels down, your knees bent, butt back, belly tight and chest lifted. The arms should be straight and the weight pulled back close to the body.

To lift the weight you will drive the heels into the ground as you lift the chest and finally squeeze the cheeks to bring you to a full standing position. Arms are always straight and torso stays rigid!

To lower reach the butt back, keep the belly tight and chest lifted. As you start to lower you can bend the knees slightly and touch the weight to the ground at the bottom.

Avoid any rounding of the back! Keep the belly tight and allow the knees too bend!

For the inchworms you will start in a fully standing position. You will place the hands on the ground in front of you. From there you will walk the hands away from the feet and come to a plank (top of a push up) position. From here you will perform a push up - lowering to your knees if necessary! Press back up and walk your hands back to your feet. Then stand.

You may take the push up out if necessary. You may also lower the number to 2 or even 1 rep if you need to!

MAMA MODIFICATIONS

STAGGERED STANCE DEADLIFT - This can be a great movement for Mamas but if the shape of the belly, unsteady balance, or pubic symphisis is making the movement uncomfortable or painful, you might want to try the Shift programming with KB/DB Deadlifts and/or any of those modifications.

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

 
FRIDAY 09/06/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Warm Up Flow
Post: Sciatica/Piriformis, SI Joint Release

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)


9 Burpees
12 Weighted Step Up & Overs
15 Box Jumps

RX Men: 40# DBs / 22-24in Box
RX Women: 25# DBs / 18-20in Box

RX Plus Men: 50+# DBs
RX Plus Women: 35+# DBs

Score: Total completed rounds + any additional reps.
Goal: 6 Rounds +

Lots of explosive and dynamic movement today! Adjust the load and box height to allow for roughly 3 minute rounds.

Breathe on the burpees, keep your belly tight in the step up & overs, focus on the box in those jumps and have fun!!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

20 Min AMRAP
(As many rounds and reps as possible in 20 minutes)


9 Burpees
12 Barbell Step Ups*
15 Box Jumps

RX Men: 75# / 22-24in Box
RX Women: 55# / 18-20in Box

RX Plus Men: 95-115#
RX Plus Women: 65-80#

*Bar is on back rack

Score: Total completed rounds + any additional reps.
Goal: 6 Rounds +

Lots of explosive and dynamic movement today! Adjust the load and box height to allow for roughly 3 minute rounds.

Breathe on the burpees, keep your belly tight in the step ups, focus on the box in those jumps and have fun!!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to! Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 12 you end up doing 6 per side.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

20 Min AMRAP
(As many rounds and reps as possible in 20 minutes)


9 Burpees
12 Sandbag Step Overs
15 Box Jumps

RX Men: Use bag you've got / 22-24in Box
RX Women: Use bag you've got / 18-20in Box

RX Plus Men: 7+ Rounds
RX Plus Women: 7+ Rounds

Score: Total completed rounds + any additional reps.
Goal: 6 Rounds +

Lots of explosive and dynamic movement today! Adjust box height or modify step overs to allow for roughly 3 minute rounds.

Breathe on the burpees, keep your belly tight in the step up overs, focus on the box in those jumps and have fun!!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the sandbag step overs, choose a box that is roughly 22-24" for men and 18-20" for women. First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, turn and repeat from the other side.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up & Over or try it with a dumbbell in one hand.

For heavier bags, you might also decrease reps to 9 or switch to Sandbag Lunges.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

MAMA MODIFICATIONS

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) to stand to Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

WEIGHTED STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

 
MIranda AlcarazFriday, 2019week36
FRIDAY SHIFT 09/06/2019
 
SHIFT WARM UP
SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)


5 Burpees
10 Step Ups
15 Plate Hops or Chalk Line Jump Overs

No weight needed today!
(May add light weight to the step ups if you are feeling up to it!)

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

Oh man - this is a fun one. You will set the clock for 15 min and cycle through 5 burpees - 10 step ups - 15 plate hops or chalk line jump overs!

For the burpees you may choose regular, step in and out, knee push up, no push up, or even elevated burpees. We don't want these to take longer than about 45 seconds even when you are tired! So choose the right style!

For the step ups in this workout we want you to choose a height that is challenging but safe and manageable. Make sure your whole foot is on the step and that you drive through your heel to stand. You will alternate feet with each step so you end up doing 5 per leg per set.

If you are feeling motivated and want to hold some light dumbbells in your hands for the step ups - give it a try! Just don't allow yourself to slow down TOO much!

For the plate hops we would like to see you actually jump onto something low if possible! This could be a bumper plate (plate hops) or even a curb, a book (if it's safe and big enough) - you get the idea. You can also choose to jump completely over something like a broomstick or a chalk line on the ground.

If you are unable to jump you may choose to try more of a skip onto or over your object. And if that still won't work you may choose to do 30 seconds of taps!

MAMA MODIFICATIONS

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) to stand to Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

WEIGHTED STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

 
SATURDAY 09/07/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP: SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Cool Down Flow, Stress Relief

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

7 Rounds

Run 200 Meters
7 Manmakers

RX Men: 40# DBs
RX Women: 25# DBs

RX Plus Men: 50+# DBs
RX Plus Women: 35+# DBs

**You can also do this with a sandbag burpee + squat clean + thruster.

Score: Total Time
Goal: Under 21 min

So the goal is to average under 3 minute rounds.  Make sure the run takes MAX 90 seconds, ideally closer to 60 so you may adjust the distance as needed.  Try to find a smooth pace for the man makers and make sure you breathe!

For the 200m run, you're working with 60-90 seconds.  If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step

your feet back.  Place your knees down if you need to and perform a push up. Then perform a renegade row on each side.  From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage.  Try to avoid rotating, allowing the hips to come up, or sagging the hips.  Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference.  Heels down, chest up, flat back, knees are bent.  Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up.  Stand up hard and fast to pop the dumbbells off of the shoulders.  Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

7 Rounds

200m Run
7 Barbell Manmakers

RX Men: 95#
RX Women: 65#

RX Plus Men: 115+#
RX Plus Women: 80+#

Goal: Under 21 min

So the goal is to average under 3 minute rounds. Make sure the run
takes MAX 90 seconds, ideally closer to 60 so you may adjust the distance as needed. Try to find a smooth pace for the manmakers and make sure you breathe!

For the 200m run, you're working with 60-90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

7 Rounds

250 Meter Row
OR
15 Cal Bike (Men) / 11 Cal Bike (Women)
7 Manmakers

RX Men: 40# DBs
RX Women: 25# DBs

RX Plus Men: 50+# DBs
RX Plus Women: 35+# DBs

**You can also do this with a sandbag burpee + squat clean + thruster.

Score: Total Time
Goal: Under 21 min

So the goal is to average under 3 minute rounds. Make sure the Bike/Row takes MAX 90 seconds, ideally closer to 60 so you may adjust the calories/distance as needed. Try to find a smooth pace for the man makers and make sure you breathe!

For the man makers you will place your
hands on the dumbbells roughly
shoulder width apart. Jump or step
your feet back. Place your knees down
if you need to and perform a push up.
Then perform a renegade
row on each side. From the top of the
push up position you will pull the elbow
back, bringing the dumbbell to the side
of the rib cage. Try to avoid rotating,
allowing the hips to come up, or sagging
the hips. Lower the dumbbell back to the
ground and repeat on the other side.

Then jump or step the feet in.
Dumbbells may be inside or outside the
feet based on your preference. Heels
down, chest up, flat back, knees are
bent. Stand up hard and fast keeping
the dumbbells close and pull them
up your body as you pull yourself under.
Catch with the elbows high and the DBs
on your shoulders in the bottom of a squat.
Heels down, knees out, butt lower than
knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand
up hard and fast to pop the dumbbells
off of the shoulders. Keep the belly tight
and finish by pressing to lockout with
the biceps by the ears.

TEAM VERSION

TEAM VERSION

WARM UP

Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:
For Time


Partner 1: 200 Meter Run
Partner 2: Max Reps Man Makers

then

Partner 1: Max Reps Man Makers
Partner 2: 200 Meter Run

Keep Alternating back and forth until you complete 120 TOTAL Man Makers!!! (Combined)

RX Men: 40# DBs
RX Women: 25# DBs

RX Plus Men: 50+# DBs
RX Plus Women: 35+# DBs

**You can also do this with a sandbag burpee + squat clean + thruster.

Score: Total Time
Goal: Under 21 min

For the man makers you will place your
hands on the dumbbells roughly
shoulder width apart. Jump or step
your feet back. Place your knees down
if you need to and perform a push up.
Then perform a renegade
row on each side. From the top of the
push up position you will pull the elbow
back, bringing the dumbbell to the side
of the rib cage. Try to avoid rotating,
allowing the hips to come up, or sagging
the hips. Lower the dumbbell back to the
ground and repeat on the other side.

Then jump or step the feet in.
Dumbbells may be inside or outside the
feet based on your preference. Heels
down, chest up, flat back, knees are
bent. Stand up hard and fast keeping
the dumbbells close and pull them
up your body as you pull yourself under.
Catch with the elbows high and the DBs
on your shoulders in the bottom of a squat.
Heels down, knees out, butt lower than
knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand
up hard and fast to pop the dumbbells
off of the shoulders. Keep the belly tight
and finish by pressing to lockout with
the biceps by the ears.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

MAN MAKERS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!