WEDNESDAY SHIFT 03/10/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: HIPS, CHEST OPENER
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Min)
1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups
8 Push Ups
12 Lying Leg Lifts
No weight needed today!
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 4-7 Rounds
COACHES NOTES
For this workout, you'll rotate through 1 minute of continuous movement, 8 push ups, and 12 lying leg lifts as many times as you can until 12 minutes are up!
Choose a push up variation that you can't just bust out 8 reps of. It's ok if you need to break them up a bit. The lying leg lifts are going to be new for a lot of you as we haven't programmed them in a while. Be sure to watch the demo video and check out the customizations for more challenging and accessible variations.
1 MINUTE OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.
The goal is to move for the entire minute each time at a consistent but uncomfortable pace!
Each 1 minute effort is worth 2 reps - 1 rep for reaching halfway and 1 rep for completion!
PUSH UPS
You may do regular push ups, knee push ups, or even elevated push ups.
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.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
LYING LEG LIFTS
You will lay flat on your back with your knees bent and feet on the floor. Lift your knees to your chest leaving your head and shoulders on the ground. To make this more difficult you can straighten your legs and lift them from flat on the floor. For that option you may choose to put the hands overhead or even hold onto something behind you.
For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 24 per round or swapping out a dead bug.
CUSTOMIZATIONS
Straight Legs
Single Leg Lift
MAMA MODIFICATIONS
Dead Bug
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.
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.