Posts tagged 2021week26
MONDAY 06/21/2021
MONDAY 06/21/2021

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-FIFTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - June 24 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop! More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS & PSOAS STRETCH, DECOMPRESSION SEQUENCE

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: DUMBBELL ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2 Rounds +

COACHES NOTES
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. Because you can't (or maybe shouldn't - haha) drop the dumbbells from overhead, commit to doing 2-3 reps of the clusters at a time and rest a little longer between sets!

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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. 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 ground for the next rep.

CUSTOMIZATIONS
Go Lighter
Hang Power Clean

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. 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. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee

DUMBBELL SQUAT CLEAN
You will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

DUMBBELL CLUSTER
Start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the ground and start there for your next rep!

CUSTOMIZATIONS
Hang Squat Clean Thruster
Power Clean + Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: BARBELL ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135# +
Women: 95# +

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2 Rounds +

COACHES NOTES
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to save the energy of lowering the bar to the floor.

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Go lighter
Hang Power Clean

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. 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.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee

BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

BARBELL CLUSTER (SQUAT CLEAN THRUSTER)
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Go lighter
Power Clean + Thruster

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: SANDBAG ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Sandbag Over the Shoulder
12 Burpee Box Jump Overs
20 Sandbag Squat Cleans
12 Burpee Box Jump Overs
10 Sandbag Clusters
12 Burpee Box Jump Overs

Suggested Weight
Men: 50-70#
Women: 25-45#

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2 Rounds +

COACHES NOTES
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to save the energy of lowering the bag to the floor.

SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag Power Clean

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. 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. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee

SANDBAG SQUAT CLEAN
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

SANDBAG SQUAT CLEAN THRUSTER
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the feet, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Adjust reps to fit movement time window
Sandbag Power Clean + Thruster

MAMA MODIFICATIONS

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

Burpee

Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: 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

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

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

Thruster/Wallball

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Akeiko Dela Cruz2021week26, Monday
TUESDAY 06/22/2021
TUESDAY 06/22/2021

Check out Program B for a Glory Days option!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS-SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: GENTLE UPPER BODY RECOVERY, HAMSTRINGS

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

12 Pull Ups
400m Run
12 Pull Ups

Rest 1 minute between rounds

*Strict Pull Up Option - Do 7 reps each time

Extra Challenge Men/Women: 16 Pull Ups each time and/or wear a vest!

Score: Total Time

Goal: 9-12 Minutes

COACHES NOTES
Each round should take 2:20-3:00 not including the rest. If you are a strong runner and proficient at pull ups, this might be a good day for the extra challenge. But if you struggle with either of those, we still want you to customize so that you think you can complete each round in 3:00 or less. Choose a pull up variation you can complete in 1-2 sets the whole way. If you are breaking them up, the breaks should be really short. There is a good amount of time between each run section so commit to a fast, uncomfortable pace when it comes time.

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

GLORY DAYS OPTION!

3 Rounds

5-7 Muscle Ups
400m Run
5-7 Muscle Ups

Rest 1 minute between rounds

Extra Challenge: Wear a vest if you want to get real crazy with it! (And you can still hit the goal time)

Score: Total Time

Goal: 9-12 Minutes

COACHES NOTES
Each round should take 2:20-3:00 not including the rest. If you are a strong runner and proficient at muscle ups, this will be in the faster range. But if you struggle with either of those, we still want you to customize so that you think you can complete each round in 3:00 or less. You can customize to some assisted muscle up drills, but they should still be challenging enough that hitting the overall goal will require you to get uncomfortable. There is a good amount of time between each run section so really push the pace when it becomes time.

MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

12 Pull Ups
30/22 Cal Bike or 36/26 Cal Row
12 Pull Ups

Rest 1 minute between rounds

*Strict Pull Up Option - Do 7 reps each time

Extra Challenge: 16 Pull Ups each time and/or wear a vest!

Score: Total Time

Goal: 9-12 Minutes

COACHES NOTES
Each round should take 2:20-3:00 not including the rest. If you are a strong on the rower/bike and proficient at pull ups, this might be a good day for the extra challenge. But if you struggle with either of those, we still want you to customize so that you think you can complete each round in 3:00 or less. Choose a pull up variation you can complete in 1-2 sets the whole way. If you are breaking them up, the breaks should be really short. There is a good amount of time between each row/bike section so commit to a fast, uncomfortable pace when it comes time.

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

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, Barbell Pull Ups Banded Lat Pull Downs, 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.

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

Akeiko Dela Cruz2021week26, Tuesday
WEDNESDAY 06/23/2021
WEDNESDAY 06/23/2021

Reps may vary between versions today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
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: MORNING COFFEE, CHAIR SEQUENCE
POST: CALVES/ANKLES, SCIATICA/PIRIFORMIS

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Every Other Minute on the Minute for 16 Minutes

8 Push Up + Taps (or 12 Push Ups)
16 Goblet Lunges
24 DB Hop Overs/Double Unders

Suggested Weight
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: 50# DB and/or increase reps to 12(16)/20/30
Women: 35# DB and/or increase reps to 12(16)/20/30

Score: Total Rounds completed (if you made it to 16:00, you got 8 rounds)

Goal: Make it all 8 rounds!

COACHES NOTES
Set yourself up so that you'll have at least 20 seconds to rest each round. Choose a push up + tap variation you think you can go unbroken the whole way. The goblet lunges should take :45 or less and the hop overs/double unders should be no more than 30 seconds. Really, that means close to unbroken everything! You can probably get away with a short break on the lunges. If your double unders are not super consistent, go with hop overs. Today is all about maintaining for all 8 rounds. So the first few rounds should feel like no problem. The middle rounds, it will start to get serious. And, the last 3 rounds should be a real fight.

PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left. You can also scratch the taps and just perform more reps of the push up portion today.

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
Knee Push Up
Elevated Push Up


GOBLET LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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 :25 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every Other Minute on the Minute for 16 Minutes

8 Bench Press
16 Plate Hug Lunges
24 DB Hop Overs/Double Unders

Suggested Weight
Men: 115-135# / 45# Plate
Women: 75-95# / 25-35# Plate

Extra Challenge
Men: 155#+ Bench and/or increase reps to 12/20/30
Women: 105#+ Bench and/or increase reps to 12/20/30

Score: Total Rounds completed (if you made it to 16:00, you got 8 rounds)

Goal: Make it all 8 rounds!

COACHES NOTES
Set yourself up so that you'll have at least 20 seconds to rest each round. Choose a load on the bench press you think you can go unbroken for the first 5 rounds. No more than 2 sets the whole way. Be safe on the bench! The plate hug lunges should take :45 or less and the hop overs/double unders should be no more than 30 seconds. Plan on going unbroken on the lunges. If your double unders are not super consistent, go with hop overs. Today is all about maintaining for all 8 rounds. So the first few rounds should feel like no problem. The middle rounds, it will start to get serious. And, the last 3 rounds should be a real fight.

BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

CUSTOMIZATIONS
Go lighter
Floor Press

PLATE HUG LUNGE
Hold your plate at the chest. Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

CUSTOMIZATIONS
Goblet Lunges w/DB or KB
Unweighted Lunges

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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 :25 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Every Other Minute on the Minute for 16 Minutes

12-16 Sandbag Floor Press
16 Sandbag Bear Hug Lunges
24 Sandbag Hop Overs

Suggested Weight Men: 50-70# Bag Women: 25-45# Bag

Extra Challenge Men/Women: Increase reps to 12/20/30

Score: Total Rounds completed (if you made it to 16:00, you got 8 rounds)

Goal: Make it all 8 rounds!

COACHES NOTES
Set yourself up so that you'll have at least 20 seconds to rest each round. Choose a rep target on the floor presses you think you can go unbroken the whole way. The bear hug lunges should take :45 or less and the hop overs/double unders should be no more than 30 seconds. Really, that means close to unbroken everything! You can probably get away with a short break on the lunges. If your double unders are not super consistent, go with hop overs. Today is all about maintaining for all 8 rounds. So the first few rounds should feel like no problem. The middle rounds, it will start to get serious. And, the last 3 rounds should be a real fight.

SANDBAG FLOOR PRESS
This is basically a bench press from the floor. Balance the bag on your hands while you are lying on your back with knees bent, soles of feet on the floor. Keep the back of our head, shoulder blades, and tailbone pinned to the floor the whole time. Started with elbows and the backs of your arms in contact with the floor. Press straight up until arms are locked out and the bag is over the middle of your chest. Lower with control. Don't slam your elbows down.

CUSTOMIZATIONS
Adjust reps if working with a heavier bag

SANDBAG BEAR HUG LUNGE
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

CUSTOMIZATIONS
Zercher Lunges
Sandbag Step Ups

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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 :25 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

MAMA MODIFICATIONS

Push Up

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

Lunge

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.

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

Akeiko Dela Cruz2021week26, Wednesday
THURSDAY 06/24/2021
THURSDAY 06/24/2021

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, DECOMPRESSION SEQUENCE

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

50 Alternating Dumbbell Snatch
50 Supine Toe Touches
40 Alternating Dumbbell Snatch
40 Supine Toe Touches
30 Alternating Dumbbell Snatch
30 Supine Toe Touches
20 Alternating Dumbbell Snatch
20 Supine Toe Touches
10 Alternating Dumbbell Snatch
10 Supine Toe Touches

** Option to replace Supine Toe Touches with 25-20-15-10-5 Toes to Bar

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Choose a load on the dumbbell snatches that you could complete 30 unbroken reps comfortably when you are fresh. Focus on smooth transitions between hands and make sure to breathe. The first 100 reps of this workout should not take more than 6 minutes. If, after the first 50 toe touches, you are past the 6:00 mark, customize so that you can maintain a bit faster pace for the remainder of the workout. Remember, you can do toes to bar in place of the toe touches and it is only half the reps. Go with smaller sets and short breaks on the toe touches or toes to bar to avoid going to complete failure!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips 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.

CUSTOMIZATIONS
Alternating Dumbbell Hang Power Snatches
Kettlebell Swings

SUPINE TOE TOUCHES
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 with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. 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 dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Bend the Knees
Lying Leg Lifts
Mamas, go with deadbugs or check out the mama mods on Members-Only for more options!

TOES TO BAR (OPTIONAL IN PLACE OF TOE TOUCHES)
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
SNATCH WARM UP

WORKOUT

25 Power Snatches
50 Supine Toe Touches
20 Power Snatches
40 Supine Toe Touches
15 Power Snatches
30 Supine Toe Touches
10 Power Snatches
20 Supine Toe Touches
5 Power Snatches
10 Supine Toe Touches

** Option to replace Supine Toe Touches with 25-20-15-10-5 Toes to Bar

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#+
Women: 65#+

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Choose a load on the snatches that feels pretty light. You should be able to do 10-15 reps at a time pretty much the whole time. The first 75 reps of this workout should not take more than 6 minutes. If, after the first 50 toe touches, you are past the 6:00 mark, customize so that you can maintain a bit faster pace for the remainder of the workout. Remember, you can do toes to bar in place of the toe touches and it is only half the reps. Go with smaller sets and short breaks on the toe touches or toes to bar to avoid going to complete failure!

BARBELL 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.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

SUPINE TOE TOUCHES
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 with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. 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 dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Bend the Knees
Lying Leg Lifts
Mamas, go with deadbugs or check out the mama mods on Members-Only for more options!

TOES TO BAR (OPTIONAL IN PLACE OF TOE TOUCHES)
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

25 Sandbag Ground to Overhead
50 Supine Toe Touches
20 Sandbag Ground to Overhead
40 Supine Toe Touches
15 Sandbag Ground to Overhead
30 Supine Toe Touches
10 Sandbag Ground to Overhead
20 Supine Toe Touches
5 Sandbag Ground to Overhead
10 Supine Toe Touches

** Option to replace Supine Toe Touches with 25-20-15-10-5 Toes to Bar

Suggested Weight
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
The first 75 reps of this workout should not take more than 6 minutes. If, after the first 50 toe touches, you are past the 6:00 mark, customize so that you can maintain a bit faster pace for the remainder of the workout. Remember, you can do toes to bar in place of the toe touches and it is only half the reps. Go with smaller sets and short breaks on the toe touches or toes to bar to avoid going to complete failure! If you are working with a heavier bag, consider switching from ground to overhead to high pulls rather than reducing the reps.

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!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag High Pulls

SANDBAG SUPINE TOE TOUCHES
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.

CUSTOMIZATIONS
Sandbag Sit Up
Lying Leg Raises
Mamas, go with deadbugs or check out the mama mods on Members-Only for more options!

TOES TO BAR (OPTIONAL IN PLACE OF TOE TOUCHES)
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

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 sub KB SWINGS.

Toes to Bar

This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

Sit Ups

Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

Lying Leg Lifts

You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.

Akeiko Dela Cruz2021week26, Thursday
FRIDAY 06/25/2021
FRIDAY 06/25/2021

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE UPPER BODY RECOVERY, GENTLE UPPER BODY RECOVERY

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

3 Sets of

3 Minute AMRAP

9 Dumbbell Squats
6 Push Press

Rest 1 minute between each AMRAP

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total rounds plus additional reps from lowest set

Goal: 3-5 Rounds

COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. Choose a weight you think you can go unbroken most, if not all the way. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

CUSTOMIZATIONS
Go Lighter
Goblet Squat

DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Lighter weight

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

3 Sets of

3 Minute AMRAP

9 Front Squats
6 Push Press

Rest 1 minute between each AMRAP

Suggested Weight:
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115#+
Women: 75#+

Score: Total rounds plus additional reps from lowest set

Goal: 3-5 Rounds

COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. Choose a weight you think you can go unbroken most, if not all the way. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.

BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter
Plate Hug Squat

BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

CUSTOMIZATIONS
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Sets of

3 Minute AMRAP

9 Sandbag Front Squats
6 Sandbag Push Press

Rest 1 minute between each AMRAP

Suggested Weight:
Men: 50-70#
Women: 25-45#

Score: Total rounds plus additional reps from lowest set

Goal: 3-5 Rounds

COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. If you are working with a heavier bag and think you will miss the goal range by a lot, adjust the reps to 6-7 squats and 4 push presses. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.

SANDBAG FRONT SQUAT
Make sure the sandbag is resting on the biceps with the 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 sandbag on the biceps and elbows high. Stand fully for each rep.

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window
Shoulder to Shoulder Push Press

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Overhead 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.

Akeiko Dela Cruz2021week26, Friday
SATURDAY 06/26/2021
SATURDAY 06/26/2021

Reps may vary in different versions today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER-OLY
  POST(best after the main workout): BUTTS & GUTS-SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

15 Dumbbell Deadlifts
15 Unweighted Lungesters
12 Hang Power Cleans
12 Unweighted Lungesters

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
You're shooting for each round to take 2:30-4:00. Choose a weight for both the deadlifts and the hang power cleans that allows you to go unbroken for most, if not the entire workout. If you have to break for either, it shouldn't be more than once per round!! Find a smooth and steady pace on the unweighted lungesters. The set of 15 shouldn't take longer than 1:30 and the set of 12 shouldn't take longer than 1:15.

DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. 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. 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. Then stand up up all the way.

CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester

DUMBBELL HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly 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 shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

CUSTOMIZATIONS
Eye Level Swings
Box Jumps

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

4 Rounds

15 Deadlifts
15 Unweighted Lungesters
12 Hang Power Cleans
12 Unweighted Lungesters

Suggested Weight:
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men: 135#+
Women: 95#+

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
You're shooting for each round to take 2:30-4:00. Choose a weight for both the deadlifts and the hang power cleans that allows you to go unbroken for most, if not the entire workout. If you have to break for either, it shouldn't be more than once per round!! Find a smooth and steady pace on the unweighted lungesters. The set of 15 shouldn't take longer than 1:30 and the set of 12 shouldn't take longer than 1:15.

BARBELL DEADLIFT
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.

CUSTOMIZATION
Lighter weight

UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. 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. 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. Then stand up up all the way.

CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester

BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your 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. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

CUSTOMIZATIONS
Eye Level Swing
Box Jumps

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

4 Rounds

10 Sandbag Over the Shoulder
15 Unweighted Lungesters
12 Sandbag Hang Power Cleans
12 Unweighted Lungesters

Suggested Loading
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
You're shooting for each round to take 2:30-4:00. Consider adjusting the reps on the sandbag over the shoulder if the 10 are taking you longer than 45 seconds. Try to go unbroken on the hang power cleans! If you find you have to break more than once, reduce the reps to 9. Find a smooth and steady pace on the unweighted lungesters. The set of 15 shouldn't take longer than 1:30 and the set of 12 shouldn't take longer than 1:15.

SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sumo Deadlift High Pull

UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. 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. 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. Then stand up up all the way.

CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester

SANDBAG HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.

Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

CUSTOMIZATIONS
Hang to High Pull

TEAM VERSION

TEAM VERSION

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

In teams of 2, complete:

2 Rounds

60 Deadlifts
120 Unweighted Lungesters (60 each)
60 Hang Power Cleans

One person works at a time on the deadlifts and power cleans. Share the work however you want. Partners work at the same time on the unweighted lungesters until they've each completed 60 reps.

Suggested Weight:
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men: 135#+
Women: 95#+

Score: Total Time

Goal: 14-20 Minutes

COACHES NOTES
You and your partner are aiming to finish each round in 7-10 minutes! Choose a weight on the deadlifts and the hang power cleans that you can complete 12-18 reps unbroken with. Find a smooth and steady pace on the unweighted lungesters. Choose a variation that allows you to get 10-15 reps per minute so that you're both done with the 60 in 6 minutes or less!

BARBELL DEADLIFT
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.

CUSTOMIZATION
Lighter weight

UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. 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. 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. Then stand up up all the way.

CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester

BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your 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. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

CUSTOMIZATIONS
Eye Level Swing
Box Jumps

MAMA MODIFICATIONS

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 it's 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.

Lunge

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.

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

Overhead 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.

Akeiko Dela Cruz2021week26, Saturday