THURSDAY 09/26/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Thoracic Spine Release
Post: Sciatica/Piriformis, Lower Back Release
PROGRAM A
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up
WORKOUT
20 Minute AMRAP
(as many rounds and reps as possible in 20 minutes)
2 Wall Walks
12 Weighted Sit Ups
18 Shoulder Racked Lunges
RX Men: 40# DBs / 20# ish Sit Ups
RX Women: 25# DBs / 13-15# ish Sit Ups
RX Plus Men: 50#+ DBs and 3 Wall Walks
RX Plus Women: 35#+ DBs and 3 Wall Walks
Score: Total Rounds plus Reps
Goal: 6+ Rounds
Modify the movements and loads in this workout to allow you to maintain a pace of 3 minute rounds. This will allow you to hit the goal and get the desired stimulus.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box or even inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted sit ups aren't happening do regular sit ups without the weight.
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 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 18 you end up doing 9 on each side.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up
WORKOUT
20 Minute AMRAP
(as many rounds and reps as possible in 20 minutes)
2 Wall Walks
12 Weighted Sit Ups
18 Front Rack Lunges
RX Men: 75# / 20# ish Sit Ups
RX Women: 55# / 13-15# ish Sit Ups
RX Plus Men: 95#+ and 3 Wall Walks
RX Plus Women: 65#+ and 3 Wall Walks
Score: Total Rounds plus Reps
Goal: 6+ Rounds
Modify the movements and loads in this workout to allow you to maintain a pace of 3 minute rounds. This will allow you to hit the goal and get the desired stimulus.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box or even inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted sit ups aren't happening do regular sit ups without the weight.
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 18 you end up doing 9 on each side.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up
WORKOUT
20 Minute AMRAP
(as many rounds and reps as possible in 20 minutes)
2 Wall Walks
12 Sandbag Sit Ups
18 Sandbag Lunges
RX Men: Use the bag you've got
RX Women: Use the bag you've got
RX Plus Men: 3 Wall Walks
RX Plus Women: 3 Wall Walks
Score: Total Rounds plus Reps
Goal: 6+ Rounds
Modify the movements and loads in this workout to allow you to maintain a pace of 3 minute rounds. This will allow you to hit the goal and get the desired stimulus.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box or even inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Ideally, you will perform the sit up holding the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.
If weighted sit ups aren't happening do regular sit ups without the weight.
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 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 18 you end up doing 9 on each side.
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, Shoulder Taps
WEIGHTED/SIT UPS - This movement 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:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.
SHOULDER RACK/ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.