WEDNESDAY SHIFT 02/17/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CALVES/ANKLES, SHOULDER STRETCH
3 Rounds
1 Minute of Single Unders or Taps
1 Minute of Single Arm DB/KB Bent Over Rows (30-sec R/30-sec L)
1 Minute of Push Ups
1 Minute of Sit Ups
1 Minute of Rest
Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Score: Total Reps from all 3 Rounds and Movements COMBINED
Goal: 180-270 Reps
COACHES NOTES
Alright, guys. So you're going to start with 1 minute of as many single unders or taps as you can accumulate. Then when the next minute starts, you'll move on to single arm bent over rows, then to push ups in the third minute, sit ups in the fourth, and then finally you'll rest until the next round starts. At that point, you'll start back over at the top. Keep a running count of the number of reps you complete within each round (jot them down during your rest minute) then add up those three numbers at the end for your score! This workout is 14 total minutes (not including the final rest).
SINGLE UNDERS / TAPS
If you choose single unders, you'll jump or skip over the jump rope once every time it rotates over your head.
If you choose taps, you'll alternate tapping your toes to a DB. Each tap is 1 rep.
You may also choose to do low step ups if jumping or skipping is not an option.
SINGLE ARM BENT OVER ROWS
You will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single DB/KB in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.
If your weight feels too heavy you may choose to do an upright row using both hands.
PUSH UPS
You may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 8 reps. It's ok if you need to break them up a bit.
Start in the plank position with the hands just wider than shoulders and butt and thighs squeezed tight. Make sure the elbows go back - No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom. Press through the heels of your palms to come all of the way up at the top.
SIT UP
You'll start seated with your knees bent. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then throw your arms forward to come all of the way up and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!
No sit ups or crunching right now? You may try a dead bug or slam balls.
CUSTOMIZATIONS
SINGLE UNDERS/TAPS: Low Step Ups
SINGLE ARM BENT OVER ROW: Single DB Bent Over Rows (1 DB - 2 HANDS), Upright Rows
PUSH UP: Knee Push Up, Elevated Push Up
SIT UP: Band-Assisted Sit Up, Foot-Assisted Sit Up, Dead Bugs, Slam Balls
Double/Single Unders
To manage or 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.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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)
Alt V-Up
This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.