111820

TIP WORKOUT NOV 23RD 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best as a finisher): BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: LOWER BACK RELEASE | CHEST OPENER

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Every Minute on the Minute for as long as you can last...
4 Pull Ups
4 Devil Press

Once you get to 10 minutes successfully - you keep the devil press number the same and add one pull up each minute.

So Min 1-10:
4 Pull Ups
4 Devil Press
(Do the 4 + 4 every minute for 10 min)

Min 11:00
5 Pull Ups
4 Devil Press

Min 12:00
6 Pull Ups
4 Devil Press

(Keep adding 1 Pull Up per minute)

If you get to 20 Min - you are DONE!!!

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men/Women: You will do 5 Pull ups and 5 Devil Press from the beginning. Same thing goes - if you last 10 min - you will start adding 1 pull up per round.

SCORE: Each minute will = 1 Round. SO if you last 12 total minutes (and the 12th minute is successful) You got 12 rounds plus any additional reps into the 13th minute!

For the pull ups you are going to want to choose a number of pull ups and pull up style that at least at first you can do unbroken. You can do kipping, strict (lower then number to 3 or so if you do this), ring/trx row, bar in rack row or add in a bent over row. You can also do band, but keep in mind that it takes time getting in and out of that thing so for this style of workout it is not ideal.

Just remember on the pull ups, all of the way down and all of the way up for each rep to count.

For the devil press you will use 2 dumbbells. The movement works by performing a push up on the dumbbells. From there you will jump or step the feet in. You will pull the dumbbells with a flat back, heels down, knees bent and arms straight from IN BETWEEN the feet! Stand hard and fast with the dumbbells. Once they are past your knees it is kind of a combo swing/snatch/clean and jerk until the dumbbells are locked out overhead with the rib cage down and the biceps by the ears! Keep good positions as you are putting the dumbbells back down. Don't round your back and let them take you for a ride.

Pick a number of devil press that takes you no longer than about 25-30 seconds at the most during the first few rounds at least.

If you do not have the dumbbells for this workout you may sub plate burpees or a burpee + kb swing! For this option add 2 reps per round for the whole workout.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Every Minute on the Minute for as long as you can last...
4 Pull Ups
4 Sandbag Ground to OH

Once you get to 10 minutes successfully - you keep the devil press number the same and add one pull up each minute.

So Min 1-10:
4 Pull Ups
4 Sandbag Ground to OH

(Do the 4 + 4 every minute for 10 min)

Min 11:00
5 Pull Ups
4 Sandbag Ground to OH

Min 12:00
6 Pull Ups
4 Sandbag Ground to OH

(Keep adding 1 Pull Up per minute)

If you get to 20 Min - you are DONE!!!

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

RX + Men/Women: You will do 5 Pull ups and 5 Sandbag Ground to OH from the beginning. Same thing goes - if you last 10 min - you will start adding 1 pull up per round.

SCORE: Each minute will = 1 Round. SO if you last 12 total minutes (and the 12th minute is successful) You got 12 rounds plus any additional reps into the 13th minute!

For the pull ups you are going to want to choose a number of pull ups and pull up style that at least at first you can do unbroken. You can do kipping, strict (lower then number to 3 or so if you do this), ring/trx row, bar in rack row or add in a bent over row. You can also do band, but keep in mind that it takes time getting in and out of that thing so for this style of workout it is not ideal.

Just remember on the pull ups, all of the way down and all of the way up for each rep to count.

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!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

Every Minute on the Minute for as long as you can last...
2 Muscle Up
4 Devil Press

Once you get to 10 minutes successfully - you keep the devil press number the same and add one pull up each minute.

So Min 1-10:
2 Muscle Ups
4 Devil Press

(Do the 2 + 4 each minute for 10 Min)

Min 11:00
3 Muscle Ups
4 Devil Press

Min 12:00
4 Muscle Ups
4 Devil Press

(Keep adding 1 Muscle Up per minute)

If you get to 16 Min - you are DONE!!!

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men/Women: Start of with 2 Muscle Ups and 4 Devil Press from min 1 - at min 11 go to 3 + 4, then 4+ 4...

SCORE: Each minute will = 1 Round. SO if you last 12 total minutes (and the 12th minute is successful) You got 12 rounds plus any additional reps into the 13th minute!Choose a style and number of muscle ups that will allow you to at least get through the first 10 min. Anything after that is gravy!

You can go bar or ring on these. You can also do band assisted or jumping for either one. Just remember with jumping that you want to still make it difficult enough that your technique, turn over and dip is being worked. So don't set it up so that it's so easy that you can just jump to the top of the dip from underneath!

For the devil press you will use 2 dumbbells. The movement works by performing a push up on the dumbbells. From there you will jump or step the feet in. You will pull the dumbbells with a flat back, heels down, knees bent and arms straight from IN BETWEEN the feet! Stand hard and fast with the dumbbells. Once they are past your knees it is kind of a combo swing/snatch/clean and jerk until the dumbbells are locked out overhead with the rib cage down and the biceps by the ears! Keep good positions as you are putting the dumbbells back down. Don't round your back and let them take you for a ride.

Pick a number of devil press that takes you no longer than about 25-30 seconds at the most during the first few rounds at least.

If you do not have the dumbbells for this workout you may sub plate burpees or a burpee + kb swing! For this option add 2 reps per round for the whole workout.

MAMA MODIFICATIONS

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.

DEVIL PRESS - 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. 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!

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

SHIFT 111819

SHIFT TIP 111819

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds
5 Ring/TRX or Bent Over Rows
4 Burpees

No weight needed unless doing bent over rows. In which case:

Men: 20-40# DBs
Women: 10-25# DBs

Score: Total Time
Goal: Under 14 Min

We know that some of you will be much faster - even under 7-8 min! But we don't want to discourage anyone who is still finding their flow with the burpees! So move through the 10 min and get after all of these reps.

For the first part you will do either a ring/trx or even bar in the rack row - or you may do dumbbell bent over rows! If you only have a single KB you may do 5 per side of the single arm bent over row.

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 5 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

If you are doing the bent over row you will hold a dumbbell in each hand. Keeping the belly tight and chest lifted you will hinge at the hip. If needed you may allow a little bit of a bend at the knee. Allow the arms to hang straight down from the shoulders. Pull the elbows back and in as you bring the weight to your side/ribcage area. Then lower under control.

For the burpees you may do regular - knee push up - no push up, or elevated burpees.

Remember in that push up portion that the elbows go back - not flare out! Keep the belly tight and avoid too much worming and snaking!

MAMA MODIFICATIONS

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

111919

TIP BB HANG POWER CLEAN NOV 19TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE( best before main workout): POWER
POST (best as a finisher): SUNS OUT GUNS OUT
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | POSTERIOR CHAIN RELEASE
POST: COUCH STRETCH | HAMSTRINGS

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Dumbbell Squat Clean Warm Up

Workout

4 Rounds
Perform 1 Round as Fast as Possible every 4 Min:
30 Air Squats
Run 200 Meters
20 Hang Power Cleans

Rest remainder of 4 min. Go again immediately when clock hits 4 min.

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

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

RX+ Men/Women: Go every 3:30

If you feel like you can go every 3:30 but not go with heavier weight - do that!

Score: FASTEST ROUND! (SAY WHAT?!)
Goal: Get one good blazing fast round- but still make all of the other ones happen in the time window set.

Since you are going for one round of all out max effort but you still need to finish the others with a little time to recover and reset, modify as needed to complete your fast round in 3 minutes or less.

You might shorten the distance on the runs or lower the number of squats but make sure you choose a load that you can get all 20 hang power cleans.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

For the 200m run, you're working with about a minute. 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 DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Barbell Squat Clean Warm Up

WORKOUT

4 Rounds
Perform 1 Round as Fast as Possible every 4 Min:
30 Air Squats
Run 200 Meters
20 Hang Power Cleans

Rest remainder of 4 min. Go again immediately when clock hits 4 min.

RX Men: 75-95#
RX Women: 55-65#

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

RX+ Men/Women: Go every 3:30

If you feel like you can go every 3:30 but not go with heavier weight - do that!

Score: FASTEST ROUND! (SAY WHAT?!)
Goal: Get one good blazing fast round- but still make all of the other ones happen in the time window set.

Since you are going for one round of all out max effort but you still need to finish the others with a little time to recover and reset, modify as needed to complete your fast round in 3 minutes or less.

You might shorten the distance on the runs or lower the number of squats but make sure you choose a load that you can get all 20 hang power cleans.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

For the 200m run, you're working with about a minute. 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 hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

4 Rounds
Perform 1 Round as Fast as Possible every 4 Min:
30 Air Squats
Row 250
or
Bike 15 Cal Men/11 Cal Women
20 Hang Power Cleans

Rest remainder of 4 min. Go again immediately when clock hits 4 min.

RX Men: 75-95#
RX Women: 55-65#

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

**You can also certainly use the DB options in Program A for this version as well.

RX+ Men/Women: Go every 3:30

If you feel like you can go every 3:30 but not go with heavier weight - do that!

Score: FASTEST ROUND! (SAY WHAT?!)
Goal: Get one good blazing fast round- but still make all of the other ones happen in the time window set.

Since you are going for one round of all out max effort but you still need to finish the others with a little time to recover and reset, modify as needed to complete your fast round in 3 minutes or less.

You might shorten the bike/row or lower the number of squats but make sure you choose a load that you can get all 20 hang power cleans.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

The bike/row should take about a minute. Consider 200m Row or 12/8 calories if you need to.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

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.

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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!

SHIFT 111919

SHIFT TIP 111919

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Taps, Row, Bike, Mtn Climbers, or Low Step Ups
20 Bodyweight Squats
12 Kettlebell/Dumbbell Swings

Rest 1 Min Between Rounds

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

Score: Total Time Including Rest
Goal: Under 18 Min

For this workout you will get to choose what you would like/have available for the one minute portion. Make sure that you move for an entire minute each time at an uncomfortable but sustainable pace.

For the squats - you will use no weight. Feet will start shoulder width apart with your weight in your heels. Stand tall. Tighten your belly. And raise your arms to use as a counter balance.

Reach your butt back and down. Keep your chest up and your heels down as you drive your knees out. Ideally you will get your butt lower than your knees at the bottom with your heels still down, knees out, chest up and belly tight.

If you tend to really collapse in the bottom position- try slowing down just a bit and really focusing on driving the knees out and lifting the arms and the chest. You may also try holding on to something like a pole or doorway to help you lift your chest and stay back in your heels.

If going that deep causes pain or issues from past injuries. Or if you are still working on the strength needed to go that low - you may squat to a target that is a bit higher.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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.

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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!

112019

TIP BB SUPINE ROW NOV 20TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER | OLY
EITHER (can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: SI JOINT RELEASE | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
20 Weighted Step Ups (Alternating)
10 Supine Rows
3 Wall Walks

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

RX+ Men/ Women: 15 Rows per round + 5 Wall Walks
RX+ Option: Heavier Step Ups

Score: Total Time
Goal: = 16 Min or Less

This one is all about keeping a neutral spine. So keep that belly tight!

For these step ups 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. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

If you did supine rows on Monday, switch to bent over rows. Set the bar in the rack low enough that you'll be at a challenging angle. Ideally feet are on a box so your body is parallel to the ground, you should have to break these up!

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

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 Simple Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
20 Weighted Front Rack Step Ups (Alternating)
10 Supine Rows (Ring or Bar in Rack)
3 Wall Walks

RX Men: 75# Step Ups / 22-24" Box
RX Women: 55# Step Ups / 18-20" Box

RX+ Men/ Women: 15 Rows per round + 5 Wall Walks
RX+ Option: Heavier Step Ups

Score: Total Time
Goal: = 16 Min or Less

This one is all about keeping a neutral spine. So keep that belly tight!

For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.

Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

If you did supine rows on Monday, switch to bent over rows. Set the bar in the rack low enough that you'll be at a challenging angle. Ideally feet are on a box so your body is parallel to the ground, you should have to break these up!

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

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 your 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 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. Walk it back to plank.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
20 Sandbag Step Ups (Alternating)
10 Bent Over Sandbag Slams
3 Wall Walks

RX Men: 75# Step Ups
RX Women: 55# Step Ups

RX+ Men/ Women: 15 Bent Over Sandbag Slams + 5 Wall Walks

Score: Total Time
Goal: = 16 Min or Less

This one is all about keeping a neutral spine. So keep that belly tight!

For the sandbag step-ups. Choose a box that is roughly 22-24"" for men and 18-20"" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

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 your 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 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. Walk it back to plank.

MAMA MODIFICATIONS

DB 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

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

UPRIGHT ROW - For pregnant mamas with a growing belly taking up space, feel free to sub: Bent Over Row, Ring Row, Banded Lat Pull Down

SHIFT 112019

SHIFT TIP 112019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Step Up (Unweighted - Alternating)
6 Upright Row
2 Inchworms

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

For the workout today you will just go through the 10 + 6 + 2 as many times as possible in 12 min.

For the step ups you will do these unweighted. You will want to choose a height that will allow you to feel comfortable going up and down, but that challenges you. Place your whole foot on top of the box or step, drive through your heel, and stand completely. Don't allow your working knee to cave in. Alternate feet with each step so for each set of 10 you will complete 5 on each leg.

If you are feeling spicy and want to hold light dumbbells for the step ups - that is fine. Note it in the comments! Just make sure you can still move smoothly and get to 9 rounds or more total!

For the upright rows you will hold either a single dumbbell or kb in both hands, OR you can hold lighter dumbbells (one in each hand). You will start standing completely with the weight at the waist. Pull the shoulders back and lift the chest. Then pull the weight up your body like you are zipping up your jacket.

Be careful not to allow the shoulders to roll forward. Lower the weight under control.

For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!

Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.

If you need to take out the push up completely - that is fine.

You may also sub a push up + 8 elevated shoulder taps in place of each rep.

MAMA MODIFICATIONS

DB 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

UPRIGHT ROW - For pregnant mamas with a growing belly taking up space, feel free to sub: Bent Over Row, Ring Row, Banded Lat Pull 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

112119

TIP SB SUPINE TOE TOUCHES NOV 21ST 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER | OLY
POST (best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | COOL DOWN FLOW

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

9 Rounds
9 Front Squats
9 Box Jumps
9 Weighted Sit Ups

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

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

Box Heights:
Men: 22-24"
Women: 18-20"

Sit Up Weights:
Men: 20-25#
Women: 12-15#

Score: Total Time
Goal: Under 16 Min

To hit the goal you are looking at about 90 second rounds or less. Choose a load you can go mostly unbroken on the squats but is still challenging!

Make sure you get a good quad and hip flexor stretch in your warm up, because you will be using them a lot!

For front 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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in 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 lunges. 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!

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

Sub to unweighted sit ups, v-ups/toes to bar, tuck ups, ball slams or even mountain climbers.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

9 Rounds
9 Front Squats
9 Box Jumps
9 Weighted Sit Ups

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#+
RX+ Women: 75-95#+

Box Heights:
Men: 22-24"
Women: 18-20"

Sit Up Weights:
Men: 20-25#
Women: 12-15#

Score: Total Time
Goal: Under 16 Min

To hit the goal you are looking at about 90 second rounds or less. Choose a load you can go mostly unbroken on the squats but is still challenging!

Make sure you get a good quad and hip flexor stretch in your warm up, because you will be using them a lot!

For front 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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in 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 lunges. 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!

You can do anything you want with your feet in the sit ups. What we are looking for is the weight (plate, dumbbell, or wall ball) touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

Sub to unweighted sit ups, v-ups/toes to bar, tuck ups, ball slams or even mountain climbers.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

9 Rounds
9 Sandbag Front Squats
9 Box Jumps
9 Supine Sandbag Toe Touches

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

Box Heights:
Men: 22-24"
Women: 18-20"

Sit Up Weights:
Men: 20-25#
Women: 12-15#

Score: Total Time
Goal: Under 16 Min

To hit the goal you are looking at about 90 second rounds or less. Choose a load (or rep count if using a heavier bag) you can go mostly unbroken on the squats but is still challenging!

Make sure you get a good quad and hip flexor stretch in your warm up/cool down, because you will be using them a lot!

For front squats, make sure the bag is resting on the biceps 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 bag on the biceps with upper arms parallel to the floor. Stand fully for each rep.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in 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 lunges. 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!

For the supine toe touches you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

MAMA MODIFICATIONS

BOX JUMP/JUMP/SKIP OVERS - 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.

WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

V-Up - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SHIFT 112119

SHIFT TIP 112119

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
8 Wall Balls or Goblet Squat + Press
8 Plate Hops or Line Jump Overs
8 Sit Ups or Alternating V-Ups

For the wall balls - if you have a ball - just use what you've got and give them a shot.

If doing goblet squat + press - hold a single dumbbell or kettlebell at the chest.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

Giving you guys a bunch of options today - mix and match for what you have and are ready to try out.

For the wall balls if you have a weighted ball of any sort - you will hold the ball at the chest. Squat by reaching your butt back and down - driving the knees out - chest up. Get the butt lower than the knees without collapsing. Stand and use the drive from your legs to throw the ball. Don't worry about going super duper high - shoot for over 8' if possible. Catch the ball at the chest before you go into the next squat.

For the goblet squat + press option you will do the same motion - just don't throw the weight. Ha ha. Squat - drive - press to lock out with the biceps by the ears at the top.

For the plate hops option you are just looking to find something that is a height that you are comfortable jumping on. This could be as low as an old phone book or as high as a stair or bench in your home. Find something you can move through the 8 reps pretty smoothly. We recommend stepping down on those reps.

If you aren't comfortable jumping ON something you can even just jump or skip over something like a dumbbell or even a chalk line on the ground. Face whatever it is your are jumping over and turn around and jump over the other way for the next rep. Feel free to turn it into a little skip. Otherwise you can do a low step up for these!

For the sit ups you may choose a regular sit up or an alternating v-up. The alternating v-up is where you lie flat on your back and bring your right hand up to touch your left foot - then back down and switch. Each touch counts as 1 rep.

Mamas you can also sub a slam ball or something more like a dead bug.

MAMA MODIFICATIONS

BOX JUMP/JUMP/SKIP OVERS - 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.

WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

V-Up - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

112219

TIP BW HSPU NOV 22ND 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER | OLY
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS | HAMSTRINGS

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

5 Rounds
30 Double Unders
22 Alternating Dumbbell Single Leg Deadlifts
10 Dumbbell Shoulder Press

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

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

RX+ Men/Women: 50 Double Unders each Round

Score: Total Time
Goal: Under 15 Min

You will want to aim for 3 minute rounds on this one. Both the single leg deadlifts and shoulder presses are slower, more controlled movements, so choose a load at which you can find a good flow.

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 45 seconds or less each time. Sub with 45 seconds of dumbbell hop overs, toe taps, single unders or double under attempts.

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up.

Remember 22 reps = 11 per leg.

You can always modify to a single dumbbell or even regular deadlifts if you need to.

If you choose regular deadlifts, increase the rep count to 30 per round and make sure you keep your CHEST UP and BEND YOUR KNEES when the DBs are below them on the way up AND down.

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. THIS IS A STRICT MOVEMENT so squeeze your butt, your quads, and your belly the whole time! Bring the dumbbells all the way down to the shoulders each time.

If your DBs are too heavy to keep it strict, try deficit push ups or pressing with a single DB.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

5 Rounds
30 Double Unders
15 Deadlifts
10 Shoulder Press

RX Men Deadlift: 155-175#
RX Women Deadlift: 105 - 125#

RX Men Press: 115-135# / 40# DBs
RX Women Press: 55-75# / 25# DBs

RX+ Men Deadlift: 185-225#
RX+ Women Deadlift: 135-155#

RX+ Men Press: 155#+ / 50# DBs+
RX+ Women Press: 85#+ / 35# DBs+

RX+ Men/Women: 50 Double Unders each Round

Score: Total Time
Goal: Under 13 Min

A lot of variables here today guys - mix and match what works for you. Make it work for your ability. Don't worry about being fully RX or RX+. Neither the deadlifts or press should be unbroken throughout.

So, challenge the load, keep your movement clean and set yourself up for roughly 2:30 rounds.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 45 seconds or less each time. Sub with 45 seconds of dumbbell hop overs, toe taps, single unders or double under attempts.

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.

For the shoulder press, use a pair of dumbbells or do deficit push ups if you don't have an extra bar to load separately from the deadlifts.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move you head out of the way and guide the bar back onto the tops of your shoulders with elbows high.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

5 Rounds
30 Double Unders
15 Deadlifts
10 Handstand Push up

RX Men Deadlift: 155-175#
RX Women Deadlift: 105 - 125#

RX+ Men Deadlift: 185-225#
RX+ Women Deadlift: 135-155#

RX+ Men/Women: 50 Double Unders each Round

Score: Total Time
Goal: Under 13 Min

A lot of variables here today guys - mix and match what works for you. Make it work for your ability. Don't worry about being fully RX or RX+. Neither the deadlifts or handstand push ups should be unbroken throughout.

So, challenge the load, keep your movement clean and set yourself up for roughly 2:30 rounds.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in 45 seconds or less each time. Sub with 45 seconds of dumbbell hop overs, toe taps, single unders or double under attempts.

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.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. Kick up so that you are facing out when upside down.

When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine.

You may perform them strict or kipping. LOWER WITH CONTROL and lock out your arms at the top!

Sub to pike push ups or deficit push ups.

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.

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts! PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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.

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.

SHIFT 112219

SHIFT TIP 112219

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
30 Single Unders / Taps
15 Dumbbell or Kettlebell Deadlifts
10 Push Ups

Idea weight for Men: Single 30-50# Kettlebell or Dumbbell (or heavier if you feel comfortable) - or set of lighter dumbbells
Idea weight for Women: Single 12-25# Kettlebell or Dumbbell (or heavier if you feel comfortable) - or set of lighter dumbbells

Score: Total Time
Goal: Under 12 Min

For this workout you can choose between single under jump ropes, taps, or even 30 low step ups.

For the deadlifts you will either hold a single weight between the feet or a lighter dumbbell in both hands outside of the feet. The main things to focus on for this movement is that you bend your knees in the set up of each rep, that your arms stay long, and that your belly stays tight and your chest stays lifted.

In the set up you should not be in a squat position - but the knees should be bent. Hips higher than knees, shoulders higher than hips. To pick the weight up drive through the heels, lift the chest, and squeeze the cheeks. Stand tall.

To lower you will reach the butt back, keep the chest lifted, and arms straight. Bend the knees and touch the weight to the ground.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

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.

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.

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.

112319

TIP WORKOUT NOV 23RD 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER | OLY
POST (best as a finisher): SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | QUADS/IT BAND
POST: COOL DOWN FLOW | POSTERIOR CHAIN RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

30 Rounds
(Oh Yeah)
3 Burpees
1 Lungester

RX Men: 40#
RX Women: 25#

RX+ Men/Women: 4 Burpees + 2 Lungesters

Score: Total Time
Goal: Under 25 Min

This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.

Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.

Burpees start standing. 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 with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

30 Rounds
(Oh Yeah)
3 Burpees
1 Lungester

RX Men: 75#
RX Women: 55#

RX+ Men/Women: 4 Burpees + 2 Lungesters
RX+ Option: Use heavier weight

Score: Total Time
Goal: Under 25 Min

This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.

Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.

Burpees start standing. 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 with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

30 Rounds
(Oh Yeah)
3 Burpees
1 Sandbag Lungester

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

RX+ Men/Women: 4 Burpees + 2 Lungesters

Score: Total Time
Goal: Under 25 Min

This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.

Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less.

Burpees start standing. 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 with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

For the lungesters you will clean the sandbag to the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

30 Rounds
(Oh Yeah)
Partner 1: 3 Burpees
Partner 2: 1 Lungester

Partner 1: 1 Lungester
Partner 2: 3 Burpees

So as Partner 1 does - their 3 Burpees Partner 2 does 1 Lungester. Then Partner 1 does 1 Lungester and Partner 2 does 3 Burpees. You can't move back and forth unless the other partner is finished with their part!

RX Men: 75# / 40# DBs / Sandbag
RX Women: 55# / 25# DBs / Sandbag

RX+ Men/Women: 4 Burpees + 2 Lungesters
RX+ Option: Use heavier weight

Score: Total Time
Goal: Under 25 Min

This one is a peacock's paradise so be warned! It is 30, yes Three Zero rounds. Make sure you pace yourself. Focus on breathing throughout the burpees and moving smoothly throughout the lungesters.

Do a test round or two in your warm up to make sure the load you choose will allow you to consistently complete each round in 45 seconds or less and you and your partner have the same general idea as far as pacing.

The lungester description below is for barbell but feel free to mix and match equipment and use whatever works best for you!

Burpees start standing. 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 with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

MAMA MODIFICATIONS

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

Lungesters - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat