MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, AIRPLANE STRETCH
POST: SPINE HEALTH WITH A TWIST, LOWER BACK RELEASE

SHIFT LOWER BODY WARM UP

10 Rounds

6 Lying Leg Lifts
12 Hop or Skip Overs

No weight needed today!

Score: Time

Goal: 10-15 Min

COACHES NOTES
This one is pretty simple. You'll complete 6 lying leg lifts and 12 hop or skip overs for 10 total rounds.

You're aiming to finish a round in 1:00-1:30. The lying leg lifts will likely get tough to do all 6 unbroken so it may be a good idea to break those up into 3 and 3 from the start. Just be sure you can get those done in 30-45 seconds. Remember for the hop or skip overs that if you are worried about tripping on the object, you can hop or skip over a line in the floor!

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 10 per round or swapping out a dead bug.

CUSTOMIZATIONS
Single Leg Lift

MAMA MODIFICATIONS
Dead Bug

DB HOP OR SKIP OVER
You will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also do a little skip over.

If jumping or skipping is out of the question, you can perform a low, alternating step up.

CUSTOMIZATIONS
Line Hop or Skip Over
Low Alternating Step Ups

Jump/Skip/Hop Overs

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

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.

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.

Lying Leg Lifts

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