FRIDAY SHIFT 06/04/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: HIPS 2.0, CALVES/ANKLES
8 Rounds
30 seconds of Hop or Skip Overs
30 seconds of Eye Level KB/DB Swings
30 seconds of Sit Ups
Suggested Weight
Men: 20-40# DB/KB
Women: 12-30# DB/KB
Score: Total # of Reps from all 3 Movements and all 8 Rounds
Goal: 280-360 Reps
COACHES NOTES
You'll do as many hop or skip overs as you can in 30 seconds, then you'll move onto as many KB/DB swings as you can in the next 30 seconds, then finally as many sit ups as you can in 30 seconds. One round is 1:30. You'll continue that pattern until you've finished 8 rounds (12 minutes total).
In each round, you're aiming for 15-20 hop or skip overs, 12-15 swings, and 8-10 sit ups. Remember for the hop or skip overs that if you're intimidated by jumping over an object, you can jump or skip over a line in the floor. Be mindful during the swings that you're keeping your butt and belly squeezed as the kettlebell travels upward. Check out the customizations for sit ups if you're struggling getting at least 8 reps in those 30 second-windows.
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
EYE LEVEL KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Single KB/DB Deadlift
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
Band-Assisted Sit Up
Foot-Assisted Sit Up
MAMA MODIFICATIONS
Dead Bug
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.
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.
Weighted Crunch/Sit Up
Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!