210114

Tip 210114

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.

POST(best after the main workout): BUTTS AND GUTS
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, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW OR SHOULDER FLOW

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

10 Rounds

3 Man Makers
1 Wall Walk

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

RX+ Men/Women: 4 Man Makers / 2 Wall Walks

Score: Total Time

Goal: 10-15 Min

Each Round should take 1:00-1:30 tops. Choose a load you can do 3 manmakers in 1:00 or less the whole way.

For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.

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

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

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

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, push up + tap tap 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
General Barbell Warm Up

WORKOUT

10 Rounds

3 Barbell Man Makers
1 Wall Walk

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

RX+ Men/Women: 4 Barbell Man Makers / 2 Wall Walks

Score: Total Time

Goal: 10-15 Min

Each Round should take 1:00-1:30 tops. Choose a load you can do 3 manmakers in 1:00 or less the whole way.

For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.

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

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

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

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

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, push up + tap tap or even inchworms.

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

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

10 Rounds

3 Sandbag Burpee Squat Clean Thrusters
1 Wall Walk

Suggested Sandbag Weight:

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

RX+ Men/Women: 4 Sandbag Burpee Squat Clean Thrusters / 2 Wall Walks

Score: Total Time

Goal: 10-15 Min

This is the sandbag version but if you want a Glory Days Option you can go 10-20 foot handstand walk each round.

Each Round should take 1 min - 1:30 tops. This will be easy to do for the first few rounds

For the sandbag burpee squat clean you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag. For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

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, push up + tap tap or even inchworms.

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

MAMA MODIFICATIONS

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

WALL WALKS - 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, Seated Shoulder Press, or Shoulder Taps

PUSH UPS - 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.

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.

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.

210115

Tip 210115

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.

POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: POSTERIOR CHAIN RELEASE OR LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 20 Double Unders/DB Hop Overs + 5 DB Clean and Jerks

Min 2: 12 Alternating Unweighted Lunges + 8 Single Arm DB Snatch

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

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

Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.

Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.

Cater this workout to YOUR ability.

Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.

For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The clean AND jerk together = 1 rep.

Dumbbells start on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Grip the DBs with straight arms.

To lift - drive heels down and lead with the chest. Once past the knees, jump and shrug. Keep the DBs close to the body as they travel UP - avoid a massive bicep curl!

Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

To jerk- stand up hard and fast to pop the weight off the shoulders - press the DBs up and yourself under. Lock out arms overhead, biceps by the ears and the belly tight in a partial squat position. Stand to finish.

Do forward, reverse, or even walking lunges. Take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.

For the single DB power snatch the dumbbell starts between the feet. Hinge at the hips, bend the knee. keep your chest up, arm straight and back flat.

To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.

PROGRAM B

PROGRAM B

WARM UP
Full Body Dynamic Warm Up
Snatch Warm Up

WORKOUT

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 20 Double Unders/DB Hop Overs + 5 Clean and Jerks

Min 2: 12 Alternating Unweighted Lunges + 4 Power Snatch

RX Men: 95#
RX Women: 65#

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

Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.

Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.

Cater this workout to YOUR ability.

Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.

For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The clean AND jerk together = 1 rep.

Grip the bar just wider than shoulders, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the bar by driving through the heels and lifting the chest. Shrug the shoulders and guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Spin the elbows around the bar fast to receive it on your shoulders in a partial dip position with the heels down and chest up.

Stand then re-dip or go right into the jerk by standing hard and fast to drive the bar up off the shoulders. Extend arms overhead and push yourself down! Land with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

Do forward, reverse, or even walking lunges. Take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.

For the power snatch, take a wide grip on the bar, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the bar by driving through the heels and lifting the chest. Explode UP with the legs and hips.

Keep the bar close as you shrug , pull elbows high, then press yourself under the bar into an overhead position with arms straight, knees slightly bent, heels down. Stand up to complete the rep.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dynamic Warm Up
Sandbag Upper Body Warm Up

WORKOUT

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 20 Double Unders/SB Hop Overs + 5 SB Clean and Jerks

Min 2: 12 Alternating Unweighted Lunges + 6 Sandbag Ground to Overhead

Suggested Sandbag Loading:

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

Score: Don't worry about it TOO much but just enter each round that you were able to finish within the minute.

Goal: Choose the reps for double under and lunges to give you roughly 30 seconds to do the second part.

Cater this workout to YOUR ability.

Adjust double under and/or lunge reps down OR up to give 15 seconds rest each time.

For this workout choose a type/number of double unders that you can complete in about 20 seconds each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The clean AND jerk together counts as 1 rep.

Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.

If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.

Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!

Do forward, reverse, or even walking lunges. Take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So 12 would be 6 per leg.

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 elbows high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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, One Legged Plank Rock, High Knee Step Up Overs, or 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

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.

JERK/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.

210116

Tip 210116

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
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS 2.0 OR DECOMPRESSION SEQUENCE

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up

WORKOUT

4 Rounds

1 Min Wall Balls
1 Min KB/DB Swings
1 Min Box Jump Overs
1 Min Rest

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

Suggested Ball Weight:

Men: 18-20#
Women: 13-15#

Suggested Box Height:

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

RX+: 5 Rounds

Score: Total Reps from all 4 Rounds Combined

Goal: 200-250 Reps

You're shooting for 15-20 wall balls, 20-25 KB/DB swings, and 15-20 box jump overs per round in order to achieve the goal.

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the box jump overs, choose a height that you are comfortable with and you can complete the 12 reps in roughly :30-:40 You'll just jump onto the box, then step off the other side to complete the rep. 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!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Dynamic Warm Up

WORKOUT

In Teams of 2 Complete

2 Rounds

100 Wall Balls
100 KB Swings
75 Box Jump Overs

One person works at a time. Rest while the other is working.

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

Suggested Ball Weight:

Men: 18-20#
Women: 13-15#

Suggested Box Height:

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

RX+ Option: Increase Reps to 140/140/100

Score: Total Time

Goal: 22-26 Min

Break the reps up however you like between you and your partner. Shoot to work for 1 minute at a time before switching!

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the box jump overs, choose a height that you are comfortable with and you can complete the 12 reps in roughly :30-:40 You'll just jump onto the box, then step off the other side to complete the rep. 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!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

MAMA MODIFICATIONS

WALL BALL - 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

KB SWING - If you notice any 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 an Outside KB Swing or a Single Arm Swing.

BOX JUMP/JUMP/SKIP OVERS - 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.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
Lower Body Dumbbell Warm Up

WORKOUTS

4 Rounds
Not for Time

12 Elevated Front Leg Split Squat, Right
12 Elevated Front Leg Split Squat, Left
24 Med Ball or Weighted Sit Up
12 Split Stance Dumbbell Deadlift, Right
12 Split Stance Dumbbell Deadlift, Left
12 Pike Up on Box or Ball

Use a weight that is challenging for you. Add weight each round if you can!

Use same weight for split squats and deadlifts.

For the split squats you will put your FRONT foot on a 6" roughly riser - stack of plates - something like that.

Start standing with both feet on the riser/plates, then reverse step with one foot into an elevated lunge stance. Leave your back foot planted for all 12 reps. The goal is to still touch your back knee. Do all reps on one side then on the other. Focus is on driving out of the heel!

For the wall ball or weighted sit ups, you may throw the ball back and forth with a partner - if you have one - or you can simply hold a dumbbell/med ball at your chest or dumbbell over your head! (See the video) Anchor your feet if you need to for these!

For the split stance DB Deadlifts, you will hold a KB or DB in each hand. Take a SLIGHT split stance (see video to get idea) and basically perform a deadlift. Allow a slight knee bend, keep the heel down, and chest up. If you are unable to go all of the way to the floor and keep the front heel down and chest up - you can shorten the distance a little bit.
Stand all of the way up at the top of each rep - but leave the feet in the split stance.

On the pike ups, start in the push up position, and walk your hands back as your hips rise until your hips are over your shoulders.

Each rep includes you walking your hands back out to the starting position.

MAMA MODIFICATIONS

SPLIT SQUATS - 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, lower the height for the back leg or modify to a squat, hip thrust, glute bridge (these can also be modified to single leg options!). If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or try a split stance Romanian Deadlift.

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)

PIKE UP - Pay attention to any coning or doming in your belly and try focus on breathing through the entire movement. If you're uncomfortable being inverted, you can try modifying to your knees, Elevated Shoulder Taps, Bear Crawl, Seated Alternating Strict Press, Dead Bugs, Overhead Plate March/Hold. See the Mama Modifications Movement Library for demos.

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 in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

SPLIT STANCE DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're struggling with PSD you can try modifying to a regular RDL, Sumo Deadlift, Goodmorning, or Hip Thrust.

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make most sense to swap.

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WARM UP
Sandbag General Warm Up

WORKOUT

4 Rounds

400 Meter Sandbag Burden Run
30 Supine Sandbag Toe Touches
30 Seated Sandbag Shoulder Press

Suggested Sandbag Loading:

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

Score: Total Time

Goal: 20-25 Min

You're shooting for 5-6 minute rounds on this one!

You're working with 2:30-3:00 to knock out the burden run. If you need to - shorten the distance or leave the bag behind.

Choose a weight on the seated shoulder press that you can do at least 6-8 reps with at a time.

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

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.

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down.

Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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WARM UP
Lower Body Barbell Warm Up

WORKOUT

Deadlift (6 x 4)

Take 20 minutes to complete all six sets so rest 3-4 minutes between sets. Build up across the 6 sets to something HEAVY.

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.

4 Rounds
NOT FOR TIME

8 Single Leg (Dumbbell) Deadlifts Left Leg
8 Single Leg (Dumbbell) Deadlifts Right Leg
8 Supine Barbell Rows (SLOW)

Score: Weight Used

Goal: Unbroken Sets - not fast - and with good form.

The idea here is to be able to do all 8 reps unbroken. The last 2-3 reps of each set should be very challenging. Rest 30-60 seconds between movements.

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

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. 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.

Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an Endurance workout, or often Power, Oly, or Butts and Guts!

This specific workout is from the Toes to Bar Extra Program.

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WARM UP

MOBILITY
2 Rounds
10 Banded Pass Throughs
30 Sec Bench Shoulder Stretch
10 Low Tuck to Standing Pike Extensions
30 Sec Passive Bar Hang

WORKOUT

TEST #1:

1 Round Max Effort: Active Bar Hang until Failure

For the active bar hang, grip the bar with hands slightly wider than shoulder width. Keep your belly tight as you draw your shoulders down away from your ears. You should feel your chest elevate slightly without arching your back. Keep a neutral spine.

As soon as your shoulders, start to creep back up toward your ears, that active position has been compromised and the test is over.

TEST #2:

1 Round Max Effort: Hollow Hold Until Failure

For the hollow body hold, start on your back. Draw your lower back down toward the floor. Bring your arms overhead so your biceps are by your ears. Squeeze your legs together.

Raise your legs away from the floor so your heels are about 6-12 inches from the floor. At the same time raise your torso and arms away from the floor so your shoulder blades are off the ground.

Hold this position for as long as you can.

If you are unable to get into a hollow position aka, you feel your lower back lose contact with the floor, you can try a hollow hold with your arms alongside your body.

If that is a bit too much, try a tuck hold which is the same thing but with knees bent and shins parallel to the floor.

TEST #3:

1 Round Max Effort: 2 Minutes to Accumulate as Many Toes to Bar (or attempts) As Possible

Toes to bar start with you 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.

If unable to get one rep you can try this with knee raises or raising your toes to a lower but still consistent height.

9 MINUTE EMOM:
(Every Minute on the Minute)

Minute 1:
40 Sec Max Effort Hollow Pulses

Minute 2:
40 Sec Max Effort Static Tuck Hang

Minute 3
40 Sec Max Effort Zombie Sit-Up + Backward Fold

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SUBS/MODIFICATIONS:

Tucked Hollow Pulses

Lower the height of your knees (Straighten out the legs)

Toes come backward as far as possible / Swing arms forward to help with the sit-up

For the hollow body pulses, start in a hollow body position and pulse by lifting your chest and legs higher up off the floor then back to hollow.

When you lower back to hollow, make sure it is controlled so you don't lose that lower back contact with the floor.

You can also do tucked pulses where you keep your knees bent and hold your arms alongside your body.

The static tuck hang is an active hang from the bar with knees tucked up as high into your chest as possible.

For the zombie sit up, keep your legs straight. You can use your arms to assist you on the way up. When you do sit up, reach your hands along the floor as close to your feet as you can.

Then, roll back down and raise your legs up and over your hips for the backward fold. Just reach your toes back as far as possible. Totally cool if they don't go all the way to the floor behind your head!

SKILL WORK:

Every 30 Seconds for 10 Rounds:

3 Rhythm-Focused Toes to Bar

Before you start the 10 rounds, take a minute to do a set of 10 or so kip swings and prime your body for the rhythm of the toes to bar. You can always go back to these kip swings if you're struggling with the 3 reps.

For the rhythm-focused toes to bars, the idea is to pay attention to the rhythm and connecting reps versus getting your toes up on the bar using brute strength.

Grip the bar and maintain an active shoulder position as you start to build off of the kip swings. As your torso and shoulders travel back behind the bar raise your legs up and your toes in the direction of the bar.

No matter what, let the momentum dictate the movement. So as you start to swing forward, lower your legs and transition to the extended position. Gradually you will be able to bring your feet up closer to the bar but stay focused on maintaining that rhythm!

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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WARM UP
Upper Body Dumbbell Warm Up

WORKOUT

PART 1:

4 Rounds of:
20 Alternating Single Arm Shoulder Press
200m Farmer Carry

NO REST BETWEEN ROUNDS - REST 2 MIN BEFORE PART 2

Score: Weight used for Shoulder Press and Farmer Carry

Goal: Slightly broken sets but never TOO broken up!

**Time is also cool to know if you want put it in comments!

Set up for the alternating presses with a dumbbell at each shoulder with elbows high. Keep the ribcage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take roughly 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

PART 2:

4 Rounds of:
16 Push Up Renegade Row
100m Overhead Plate Carry

NO REST BETWEEN ROUNDS

Score: Weight used for Renegade Rows

Goal: Choose a weight that allows you to finish the whole thing under 12 min WITHOUT GETTING SLOPPY.

**List total time in comments if you want to.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

For the overhead plate carry, you will hold the plate directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up on the plate as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
Snatch Warm Up

WORKOUT

Tall Snatch (3 x 5)

From the hang position you will pull the bar up and yourself under the bar quickly - landing in a solid overhead squat.

These are to be done very light. There is no dip to initiate this movement - instead the focus is on a quick drop into the overhead squat and aggressive pull and press to lock out of the bar.

Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet under the hips. Pull the elbows up and out fast, and move the feet out to your squat stance quickly. Pull yourself down as fast as possible while replacing your feet flat on the floor in the overhead squat position and locking the bar overhead. Focus on landing with the heels down, knees out, chest up, belly tight, butt below the knees, arms locked, shoulders pressing up, and armpits forward.

Don't rush out of the bottom position - but hold it and find stability before standing to complete the movement and re-set for the next rep.

Hang Snatch (1 x 2 (Take 15 Min to Find a Heavy Double))

We want to see you hit at least 7 working sets during this 15 min window. If you are able to go pretty heavy in this movement - take some time getting up to a working weight before you start the 15 min clock.

For these reps we are looking for 2 in a row each time without dropping. You can get as much rest as you need between sets so that is an indication you should push to go with something that is heavy for you!

If you are new to this movement you may choose to do a hang power snatch into an overhead squat. Otherwise, you will perform the movement as:

You will deadlift the bar with a wide (overhead squat) grip. Bring the bar to the "hang" position (at the waist. Practice the hook grip (thumb around the bar - fingers around your thumb).

From here you will make sure your feet are under the hips and heels are down. Hinge at the hips so that the torso comes forward, but keep the chest up. Allow the knees to bend slightly. Keep the heels down and pull the bar INTO the body and allow the bar to slide down the legs. Keep the arms straight. Once you are somewhere between the pockets and the knees you will change direction and start to stand UP hard and fast. You will want to make sure you finish UP with the bar going UP and not forward.

Shrug the shoulders and pull the elbows high and outside. As you are pulling UP on the bar - pull YOURSELF DOWN underneath it. Allow the feet to move out to your squat stance with the heels down. Reach the butt back and down as you pull under and keep the chest up and knees out. Land in a full squat position with the bar locked out over the middle of your body. Chest up and belly tight. Stand to complete the rep.

Lower back to the hips for the next rep.

Snatch Hang Pull (4 x 3 @ Tempo: 3 - 1 - 1)

From the Hang Position, you will lower to just above the knee - pause - the explode up + shrug.

You should try doing this with the heaviest double that you got in Part 2 - or even a bit heavier.

You will start with the bar at the hips with arms long (the hang position).

Take 3 seconds to lower to above the knee. Focus on keeping heels down, bar pulled into the body and chest up. Pause for one second just above the knee. Then explode UP and SHRUG hard once you have finished with the hips/legs.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

Run Version:

WARM UP
Running Warm Up

WORKOUT

Run Version - For if you have measured distances

3 Rounds

Run 400 meters HOT
Run 400 meters Slow
Run 300 meters HOT
Run 300 meters Slow
Run 200 meters HOT
Run 200 meters Slow
Run 100 meters HOT
Run 100 meters Slow

Rest 5 Min between rounds.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Run Version - For if you don't have a measured distance

3 Rounds

Run 1:30 HOT
Run 3:00 Slow
Run 1:15 HOT
Run 2:30 Slow
Run 1:00 HOT
Run 2:00 Slow
Run 0:30 HOT
Run 1:00 Slow

Rest 5 Min between rounds.

Score is total distance if you are able to measure it!

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

ROW VERSION

Row Version:

3 Rounds

Row 500 meters HOT
Row 500 meters Slow
Row 400 meters HOT
Row 400 meters Slow
Row 300 meters HOT
Row 300 meters Slow
Row 200 meters HOT
Row 200 meters Slow
Row 100 meters HOT
Row 100 meters Slow

Rest 5 Min between rounds.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

HOT - Means row hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

BIKE VERSION

Bike Version:

3 Rounds

Bike 1:30 HOT
Bike 3:00 Slow
Bike 1:15 HOT
Bike 2:30 Slow
Bike 1:00 HOT
Bike 2:00 Slow
Bike 0:30 HOT
Bike 1:00 Slow

Rest 5 Min between rounds.

Score is total calories from all 3 combined (not including rest, obviously).

HOT - Means bike hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Chaos Daily Demo

Chaos Programs

Chaos Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the FIRST workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - January 7 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): OLY - GYMNASTICS
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG

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

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2021 Vault: DUMBBELL CHAOS

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

1 Devil Press
1 Thruster
2 Devil Press
2 Thrusters
3 Devil Press
3 Thrusters...

Continue adding 1 rep per movement and get as far as you can in 10 Min.

RX Men: 35-45# DB
RX Women: 20-30# DB

Score: Total Completed "Rounds" + Reps

Goal: Finish Round of 9-12s

**We don't see the need to go heavier than this for this workout.

Choose a weight that you could go immediately from the last rep of Devil Press into the Thrusters for the first few rounds - not that you SHOULD, but that you COULD.

If you need to rest between the Devil Press and Thrusters (and you definitely will as time passes), rest before completing the final rep of Devil Press so that you can go straight into the set of Thrusters - rather than having to get the dumbbells back up to your shoulders from the ground.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

2021 Vault: SANDBAG CHAOS

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

1 Sandbag Burpee
1 Sandbag Thruster
2 Sandbag Burpees
2 Sandbag Thrusters
3 Sandbag Burpees
3 Sandbag Thrusters

Continue adding 1 rep per movement and get as far as you can in 10 Min.

Idea Sandbag Weight:
Men: 50-70#
Women: 25-45#

Score: Total Completed "Rounds" + Reps

Goal: Finish 9-12s

Choose a weight that you could go immediately from the last rep of Sandbag Burpee into the Thrusters for the first few rounds - not that you SHOULD, but that you COULD.

If you need to rest between the Sandbag Burpee and Thrusters (and you definitely will as time passes), rest before completing the final rep of Sandbag Burpee so that you can go straight into the set of Thrusters - rather than having to get the sandbag back up to your shoulders from the ground, you'll just need to bring it to your hips and clean it to your shoulders!

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

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

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead."

MAMA MODIFICATIONS

BURPEES - 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

THRUSTER/GOBLET SQUATS - 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.

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 Elevated Devil Press, KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

210105

Tip 210105

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): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, DECOMPRESSION SEQUENCE

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Pull Up Warm Up

WORKOUT

60 Double Unders / DB Hop Overs
30 Dumbbell Front Rack Lunges
30 Toes to Bar / Alternating V-Up
30 Push Up + Pull Across

Rest 2 Min

30 Push Up + Pull Across
30 Toes to Bar / Alternating V-Up
30 Dumbbell Front Rack Lunges
60 Double Unders / DB Hop Overs

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

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

Score: Total Time Including Rest

Goal: 15-20 Min

Shoot for 6-9 minutes per section. 1:00-2:30 per movement.

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 1:20 each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! 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 so that your front heel is firmly planted 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 30 you end up doing 15 on each side.

Sub with alternating weighted (or unweighted) step ups or single leg deadlifts if you have knee issues or if it just feels better.

For the toes to bar, keep shoulders drawn away from ears as you swing back and raise your toes up to touch the bar.

If you don't have a pull up bar go with alternating V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas: eye-level swings, ball slams, deadbugs or check out Mama Modifications below for more options!

For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

Customize with knee push up + pull, push up taps, or push up and over.

PROGRAM B

PROGRAM B

WARM UP
Full Body Dynamic Warm Up
Pull Up Warm Up

WORKOUT

60 Double Unders / DB Hop Overs
30 Barbell Front Rack Lunges
30 Toes to Bar / Alternating V-Up
30 Push Up + Pull Across

Rest 2 Min

30 Push Up + Pull Across
30 Toes to Bar / Alternating V-Up
30 Barbell Front Rack Lunges
60 Double Unders / DB Hop Overs

RX Men: 95#
RX Women: 65#

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

Suggested Push Up + Pull Across Weight:

Men: 40-50# DB
Women: 25-35# DB

If you don't have dumbbells for this you could also do a push up tap + tap - or even a push up and over a bumper plate.

Score: Total Time Including Rest

Goal: 15-20 Min

Shoot for 6-9 minutes per section. 1:00-2:30 per movement.

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 1:20 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these lunges, 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! 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 30 you end up doing 15 on each side.

Sub with alternating weighted (or unweighted) step ups or single leg deadlifts if you have knee issues or if it just feels better.

For the toes to bar, keep shoulders drawn away from ears as you swing back and raise your toes up to touch the bar.

If you don't have a pull up bar go with alternating V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas: eye-level swings, ball slams, deadbugs or check out Mama Modifications below for more options!

For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. Start with a push up, then reach your left hand under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

Customize with knee push up + pull, push up taps, or push up and over.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dynamic Warm Up
Pull Up Warm Up

WORKOUT

60 Double Unders / SB Hop Overs
30 Sandbag Front Rack Lunges
30 Toes to Bar / Alternating V-Up
30 Push Up + Lateral Drag

Rest 2 Min

30 Push Up + Lateral Drag
30 Toes to Bar / Alternating V-Up
30 Sandbag Front Rack Lunges
60 Double Unders / SB Hop Overs

Suggested Sandbag Loading:

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

You can do a Push Up + Pull Across with the sandbag or...

Suggested Push Up + Pull Across Weight:

Men: 40-50# DB
Women: 25-35# DB

Score: Total Time Including Rest

Goal: 15-20 Min

Shoot for 6-9 minutes per section. 1:00-2:30 per movement.

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 1:20 each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted 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 30 you end up doing 15 on each side.

Sub with alternating weighted (or unweighted) step ups or single leg deadlifts if you have knee issues or if it just feels better.

For the toes to bar, keep shoulders drawn away from ears as you swing back and raise your toes up to touch the bar.

If you don't have a pull up bar go with alternating V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas: eye-level swings, ball slams, deadbugs or check out Mama Modifications below for more options!

For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One drag to the left + one drag to the right = 1 rep.

Customize with knee push up + pull, push up taps, or push up and over.

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, One Legged Plank Rock, High Knee Step Up Overs, or 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

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)

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 Air Squats, Goblet Squats, Glute Bridges, Hip Thrusts, Good Mornings, Lateral Lunges, Single Leg or Split Stance Deadlift

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, 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, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

PUSH UPS - 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.

210106

Tip 210106

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): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: COUCH STRETCH, CALVES/ANKLES
POST: QUADS/IT BAND, HIPS 2.0

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Every 4 Min for 4 Rounds

Run 400 Meters
20 KB/DB Swings
Max Reps Alternating Dumbbell Strict Press

No Rest Between Rounds

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

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

Score: Total Alternating Strict Press Reps ONLY

Goal: 80-130 Reps

**If you get less than 20 in your first round - go lighter. If you get more than 35-40 - go heavier. Each press counts as 1 rep. So 30 would be 15 per side.

To hit the goal, you'll need to average 20-33 strict press reps per round. Set yourself up on the run and swings so that you'll have about a minute for pressing.

Your rep count will likely decrease as the rounds progress so make sure you choose a load you think you can get at least 15-20 reps in the LAST round.

For the 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.

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

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep.

PROGRAM B

PROGRAM B

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Every 4 Min for 4 Rounds

Run 400 Meters
20 KB/DB Swings
Max Reps Strict Press

No Rest Between Rounds

RX MEN: 75#
RX WOMEN: 55#

RX+ MEN: 95#
RX+ WOMEN: 65#

Score: Total Alternating Strict Press Reps ONLY

Goal: 50-80 Reps

**If you get less than 12 in your first round - go lighter. If you get more than 24 - go heavier.

To hit the goal, you'll need to average 12-20 strict press reps per round. Set yourself up on the run and swings so that you'll have about a minute for pressing.

Your rep count will likely decrease as the rounds progress so make sure you choose a load you think you can get at least 8-12 reps in the LAST round.

For the 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.

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

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

Customize with a light barbell hang power snatch if you don't have a KB or DB.

Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze 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 your face out of the way and keep your elbows in front of the bar.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Every 4 Min for 4 Rounds

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 KB/DB Swings
Max Reps Alternating Dumbbell Strict Press

No Rest Between Rounds

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

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

Score: Total Alternating Strict Press Reps ONLY

Goal: 80-130 Reps

**If you get less than 20 in your first round - go lighter. If you get more than 35-40 - go heavier. Each press counts as 1 rep. So 30 would be 15 per side.

** You could also do this version with a barbell strict press and the goals per round for those as well.

To hit the goal, you'll need to average 20-33 strict press reps per round. Set yourself up on the bike/row and swings so that you'll have about a minute for pressing.

Your rep count will likely decrease as the rounds progress so make sure you choose a load you think you can get at least 15-20 reps in the LAST round.

For the row/bike, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

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

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one 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, 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.

KB SWING - If you notice any 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 an Outside KB Swing or a Single Arm Swing.

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.

210107

Tip 210107

Reps vary for the 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
POST(best after the main workout): SUNS OUT GUNS OUT
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, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, HIP FLEXORS/PSOAS

PROGRAM A

PROGRAM A

WARM UP
Lower Body Dumbbell Warm Up

WORKOUT

4 Sets

Each Set is 4 Rounds of:

7 Dumbbell Deadlifts
5 Burpee Box Jump Overs

After 4 Rounds of 7+5 - Rest 1 Minute

Complete 4 Total Sets of the WHOLE thing.

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

RX+ Men: 50#DBs+ / 8 Deadlifts + 6 Burpee Box Jump Overs
RX+ Women: 35# DBs+ / 8 Deadlifts + 6 Burpee Box Jump Overs

Score: Slowest Set ONLY

Goal: 3-4 Minutes

1 Set =
7 Dumbbell Deadlifts
5 Burpee Box Jumps
7 Dumbbell Deadlifts
5 Burpee Box Jumps
7 Dumbbell Deadlifts
5 Burpee Box Jumps
7 Dumbbell Deadlifts
5 Burpee Box Jumps

This workout is 4 sets with a minute rest between each.

Each "round" should take :45-1:00

For the deadlifts 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!

For the burpee box jumps, 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

We'd love to see you jump if possible. So, if you don't have a box, go with a burpee jump over a bench, cooler, or even your dumbbells.

If jumping isn't happening, go with a burpee step up.

PROGRAM B

PROGRAM B

WARM UP
Lower Body Barbell Warm Up

WORKOUT

4 Sets

Each Set is 4 Rounds of:

4 Deadlifts
5 Burpee Box Jump Overs

After 4 Rounds of 4+5 - Rest 1 Minute

Complete 4 Total Sets of the WHOLE thing.

RX Men: 155-185#
RX Women: 105-125#

RX+ Men: 205#+ / 6 Box Jump Overs Each Time
RX+ Women: 135#+ / 6 Box Jump Overs Each Time

Score: Slowest Set ONLY

Goal: 3-4 Minutes

1 Set =
4 Deadlifts
5 Burpee Box Jumps
4 Deadlifts
5 Burpee Box Jumps
4 Deadlifts
5 Burpee Box Jumps
4 Deadlifts
5 Burpee Box Jumps

This workout is 4 sets with a minute rest between each.

Each "round" should take :45-1:00

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 burpee box jumps, 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

We'd love to see you jump if possible. So, if you don't have a box, go with a burpee jump over a bench, cooler, or even your barbell.

If jumping isn't happening, go with a burpee step up.

PROGRAM C

PROGRAM C

WARM UP
Sandbag Lower Body Warm Up

WORKOUT

4 Sets

Each Set is 4 Rounds of:

4-6 Sandbag Over Shoulder
5 Burpee Box Jump Overs

After 4 Rounds of that - Rest 1 Minute

Complete 4 Total Sets of the WHOLE thing.

Suggested Sandbag Loading:

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

RX+: Increase Reps to 7-8 Sandbag Over Shoulder and 6 Burpee Box Jump Overs

Score: Slowest Set ONLY

Goal: 3-4 Minutes

1 Set =
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps
4-6 Sandbag Over Shoulder
5 Burpee Box Jumps

This workout is 4 sets with a minute rest between each.

Each "round" should take :45-1:00.

Choose sandbag reps based on how heavy your bag or ball is for you. This is a good one to use a heavy D-Ball if you have one.

For the 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!!!

For the burpee box jumps, 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

We'd love to see you jump if possible. So, if you don't have a box, go with a burpee jump over a bench, cooler, or even your sandbag.

If jumping isn't happening, go with a burpee step up.

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.

BURPEES - 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/JUMP/SKIP OVERS - 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.

210108

Tip 210108

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): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: SHOULDER STRETCH, CHEST OPENER

PROGRAM A

PROGRAM A

WARM UP
Dumbbell Clean Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds

10 Single Arm Dumbbell Hang Squat Clean Right
10 Single Arm Dumbbell Hang Squat Clean Left
10 Pull Ups

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB / 15 Pull Ups
RX+ Women: 35# DB / 15 Pull Ups

Strict Pull Up Option:
6-8 Strict Pull Ups per Round

Score: Total Time

Goal: 9-14 Min

The goal is to average 1:20-2:00 per round. For each arm on the hang squat cleans, you should be able to complete 10 reps in 1-2 sets the whole way. Choose a pull up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!

For the single arm hang squat cleans, hold the dumbbell in the working hand. Deadlift it to the waist. Feet should be roughly under your shoulders. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arm straight, and chest lifted. Stand up hard and fast, shrug the shoulder. Pull yourself down under the dumbbell and rotate the elbow around quickly so that you land in a full squat (hips below the knees) with the dumbbell on the shoulder. Keep the chest up, belly tight and back flat. Stand up all the way to complete rep before returning to the hang position. After 10 reps, switch arms.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM B

PROGRAM B

WARM UP
Barbell Clean Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds

12 Hang Squat Cleans
10 Pull Ups

RX Men: 95#
RX Women: 65#

RX+ Men: 115# / 15 Pull Ups
RX+ Women: 75# / 15 Pull Ups

Strict Pull Up Option:
6-8 Strict Pull Ups per Round

Score: Total Time

Goal: 9-14 Min

The goal is to average 1:20-2:00 per round. For the hang squat cleans, you should be able to complete 12 reps in 1-2 sets the whole way. Choose a pull up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM C

PROGRAM C

WARM UP
Barbell Clean Warm Up
Pull Up Warm Up

WORKOUT

Glory Days Option!!!

7 Rounds

12 Hang Squat Cleans
3 Muscle Ups

RX Men: 95-115#
RX Women: 65-75#

RX+ Men/Women: 5 Muscle Ups

**Can also do this workout with the dumbbell option from Program A

Score: Total Time

Goal: 9-14 Min

The goal is to average 1:20-2:00 per round. For the hang squat cleans, you should be able to complete 12 reps in 1-2 sets the whole way. Choose a muscle up variation you can complete in under a minute. Take smart breaks, this one is going to get grippy!

For the hang squat clean, deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

A muscle up 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. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip. Just make sure that whatever you choose is still challenging in addition to developing your technique!

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.

HANG SQUAT/POWER CLEAN - You could try less weight or going from the hang position. 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.

GOBLET SQUATS - 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.

210109

Tip 210109

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 AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: QUADS/IT BAND, NECK/SHOULDER RELIEVER

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds

Run 200 Meters
25 DB Push Press
Run 200 Meters

Rest 2 Minutes Between Rounds

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

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

**Could also use your sandbag with this version.

RUN HARD!

Score: Fastest Round ONLY (Peacock on Purpose)

Goal: 2:30-3:30 Min

This workout is 100 push presses total, your shoulders are going to get smoked even with the 2 minutes of rest. Have a plan for how you might break them up as the workout progresses. Maybe it's 13-12 in the first 2 rounds, then 10-8-7 then 8-6-6-5. Just do your best to avoid going to failure.

As it says above, go HARD on the run!

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the 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.

PROGRAM B

PROGRAM B

WARM UP
Upper Body Barbell Warm Up

WORKOUT

4 Rounds

Run 200 Meters
25 Push Press
Run 200 Meters

Rest 2 Minutes Between Rounds

RX Men: 95#
RX Women: 65#

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

RUN HARD!

Score: Fastest Round ONLY (Peacock on Purpose)

Goal: 2:30-3:30 Min

This workout is 100 push presses total, your shoulders are going to get smoked even with the 2 minutes of rest. Have a plan for how you might break them up as the workout progresses. Maybe it's 13-12 in the first 2 rounds, then 10-8-7 then 8-6-6-5. Just do your best to avoid going to failure.

As it says above, go HARD on the run!

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Set up for the push press 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.

PROGRAM C

PROGRAM C

WARM UP
Upper Body Barbell Warm Up

WORKOUT

4 Rounds

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
25 Push Press
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

Rest 2 Minutes Between Rounds

RX Men: 95#
RX Women: 65#

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

**Can also use the dumbbell option in Program A

GO HARD ON THE ROW/BIKE!

Score: Fastest Round ONLY (Peacock on Purpose)

Goal: 2:30-3:30 Min

This workout is 100 push presses total, your shoulders are going to get smoked even with the 2 minutes of rest. Have a plan for how you might break them up as the workout progresses. Maybe it's 13-12 in the first 2 rounds, then 10-8-7 then 8-6-6-5. Just do your best to avoid going to failure.

As it says above, go HARD on the bike/row!

For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

Set up for the push press 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.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

7 Rounds (That's 7 Each) in an I Go - You Go Fashion:

Partner 1:
15 Push Press
Run 200 Meters

then

Partner 2:
15 Push Press
200 Meters

Rest while your partner is working

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

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

**Could also use your sandbag with this version.

**Can also use barbell option as seen in Program B.

**Can also use row/bike options as seen in Program C

Run Hard!

Score: Total Time

Goal: 16-22 Min

This workout is 105 push presses total, your shoulders are going to get smoked even with the rest you'll get while your partner is working.

Have a plan for how you might break them up as the workout progresses. Maybe it's unbroken in the first 2-3 rounds, then 8-7 for a couple rounds then 6-5-4. Just do your best to avoid going to failure.

As it says above, go HARD on the run!

For the 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.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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, 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.

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.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
Lower Body Dumbbell Warm Up

WORKOUTS

5 Rounds (30 Min Total)

30 Seconds Single Leg Deadlift, Right
30 Seconds Rest
30 Seconds Single Leg Deadlift, Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge, Right (Front Foot Elevated)
30 Seconds Rest
30 Seconds Weighted Reverse Lunge, Left (Front Foot Elevated)
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest

So much work in 30 minutes!!

Score is weight you used for deadlifts/lunges...this way you don't have to worry about counting the WHOLE time!

For the single leg deadlifts you can either hold a dumbbell in each hand - a bar in both hands - or a DB/KB in the opposite hand of the working leg. Make sure that you try to keep your shoulders and hips square to avoid rotation. Bring the shoulders forward, but keep the chest up. Keep the heel planted on the working foot and bend the knee slightly as you go down. Drive through the heel and lift the chest to stand at the top.

For the reverse lunge the front foot will be slightly elevated - like a bumper plate. You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand. If you don't have something to elevate the front foot on - no worries. Just do a regular reverse lunge.

For the lunges you will hold a dumbbell in each hand or a kettlebell/heavier dumbbell at the chest.

For the opposite arm opposite toe crunches, you may do these weighted or unweighted. If doing them weighted you will hold a light weight in the working hand only (think 2.5 or 5 lb plate). For the first 30 seconds you will touch the right hand to the left toe - and then switch for the next set. Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.

MAMA MODIFICATIONS

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 in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

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 Air Squats, Goblet Squats, Glute Bridges, Hip Thrusts, Good Mornings, Lateral Lunges, Single Leg or Split Stance Deadlift

WEIGHTED ALT CRUNCHES - This movement can be a big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the early rehab stage of postpartum. If you are ready to start incorporating them you can try less reps, unweighted, smaller range range of motion. 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, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make most sense to swap.

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WARM UP
Sandbag General Warm Up

WORKOUT

100 Sandbag Burpee
(Burpee to Sandbag Ground to Overhead)

Every Minute: 10 Sandbag Hop Overs

Idea weights for Sandbags:

Men: 50-70#
Women: 30-45#

Score: Total Time

Goal Time: 15 Min

Keep the goal time in mind if you are working with a heavier bag and consider reducing the reps. Also for bags without handles, you might stick with a burpee sandbag over the shoulder.

For the sandbag burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the hop overs you will stand next to your bad and hop laterally over the narrow side. Ideally you hop and land with two feet but you may modify to a skip over or do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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WARM UP
Lower Body Barbell Warm Up

WORKOUT

Pause Back Squat (4 x 5 - 4 Sets (one set every 5 min for 20 min))

3 Second Pause in the bottom

For these squats you will hold the bottom position for 3 seconds on each rep. Go lighter than you would for a normal 4 sets of 5 reps - those pauses make it much tougher! Stay at the same weight for all 4 sets.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

For Time

400 Meter Farmer Carry

Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

RX+: 800 Meters

Ouch. So basically you will carry a set of dumbbells or kettlebells at your sides for 400 meters. If you need a break - no problem. You will just complete 5 strict press before you can start carrying again.

If you don't have matching dbs or kbs you can have varying weights, just switch hands when you break and do 5 strict press per side with the correct weight!

Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an Endurance workout, or often Power, Oly, or Butts and Guts!

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WARM UP
Gymnastics Press Warm Up
Gymnastics Pull Warm Up

WORKOUT

7 Minutes of:

Handstand Hold practice.

Kick up and hold for as long as you can. When you fall - take a second and then kick back up again.

Mark total time holding if you are able to measure it. If not - don't sweat it.

If you are unable to hold a handstand for more than a second or 2 - or not at all - that's ok!! You can practice holding against the wall. Try pulling one foot off of the wall, and then the other. See if you can get a few moments without either foot touching!

A couple of things to think about. Keep the belly tight and butt squeezed. Splay your fingers and use them to help balance. Be locked out but also allow a little give here and there if it helps you to balance.

Tuck your chin as much as you are comfortable. Start by looking at the heel of your hand instead of your fingertips.

EMOM 10 Min

2 Kip Swings
2 Toes to Bar
2 Bar/Ring Muscle Ups

Scale to:

2 Kip Swings
2 Toes to Bar
2 Chest to Bar Pull Ups / Regular Pull Ups

Scale Up to (RX+):

3 - 3 -3

Score: Total number of rounds you get unbroken. If you have to break that's ok! Just don't count that round on your score!

SO for this one you will pick something that is challenging for you but doable.

You may also choose to do just 1 bar muscle up or 1 pull up.

You could even do 2 kip swings, 2 toes to bar or knees up and then do 1 jumping ring or bar pull up/muscle up.

For the kip swing, focus on swinging from the shoulder. Pull your chest THROUGH and then press down and tighten into a hollow position. Keep the legs and arms straight.

For the toes to bar, really focus on pressing down on the bar and keeping the legs as straight as possible. Scale to knees up if you need to.

For the muscle ups use that same kip swing. Get the hips UP and then keep pulling yourself over/through and do a major sit up to get on top of the bar/rings.

4 Rounds

20 Sec Top of Dip Ring Hold
40 Sec Rest
20 Sec Chin Over Bar Hold
40 Sec Rest

Lower the hold time to something more manageable if necessary.

You will do each hold 4 times.

You may do the top of the dip hold on the rings or on a stationary dip station/boxes/whatever you have.

Press down into the rings and pull them in towards your sides! Keep the belly tight!

Chin over means chin over! Do it as well as you can!