FRIDAY SHIFT 06/18/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: CALVES/ANKLES, CHEST OPENER
8 Rounds
30 seconds of Single Unders or Taps
30 seconds of Sit Ups
30 seconds of Push Up + Taps
No weight needed today!
Score: Total # of Reps from all 3 Movements and all 8 Rounds Combined
Goal: 250-375 Reps
COACHES NOTES
The way this one works is you'll complete as many reps as you can of each movement within the 30-second window. Keep a running clock and transition from movement to movement as each 30 seconds pass. So you'll do single unders/taps from 0:00-0:30, then sit ups from 0:30-1:00, and push up + taps from 1:00-1:30. Continue in this pattern until you've completed 8 rounds or 12 minutes.
The single unders / taps are where you'll get the bulk of your reps today. Shoot for at least 20 reps on whichever of those you choose. For the sit ups, aim to complete 8-12 reps each round. Check out the customizations for those if you're struggling to hit that target. For the push up + taps, do your best to get 4-8 reps each round. Customize accordingly!
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.
CUSTOMIZATIONS
Low Alternating Step Ups
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
PUSH UP + TAPS
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 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. 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, come all of the way up at the top.
Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Taps
Elevated Push Up + Taps
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.
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!
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.