THURSDAY SHIFT 07/08/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: NECK & SHOULDER RELIEVER, SPINE HEALTH WITH A TWIST
3 Sets
Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)
3 Inchworms
6 Unweighted Standing Windmills, 3 on each side
12 DB/KB Hop or Skip Overs
Rest 1 Minute between Sets
No weight needed today!
Score: Total # of Completed Rounds + Any Additional Reps from all 3 Sets COMBINED
Goal: 6-9 Rounds (2-3 per Set)
COACHES NOTES
For this one, you'll complete 3 inchworms, 6 windmills, and 12 hop overs as many times as you can in 3 minutes. That's 1 set. You'll rest for 1 minute before starting the next set and repeat until you've completed a total of 3 sets.
You're aiming to finish each round in 1:00-1:30. Choose a pace and/or customization on the inchworms that allows you to get those done in 30-45 seconds. We don't see windmills often so be sure to practice a few reps in the warmup. If you feel any stress on your low back or hamstrings, just shortern up how far down you reach to a distance that is more comfortable.
INCHWORM
You will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
CUSTOMIZATIONS
Knee Push Up
No Push Up Inchworm
Elevated Push Up + 8 Shoulder Taps
UNWEIGHTED STANDING WINDMILL
Stand with the feet shoulder width apart. Place one hand on the inside of the thigh (same side) and one hand over head. Look up at that hand. Tighten your belly. Keeping the legs relatively straight hinge at the side of the hip and slide the other hand down the inside of the leg (for guidance) go to the knee (or lower if you can). Then stand back up to full standing. MOVE SLOW! Look at the hand in the air the whole time. If you want to try adding a light 5lb weight or something - that is fine. Keep the heels down!
CUSTOMIZATIONS
Shorten the reach
Touch to a target
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
Wallwalks
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps
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.
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.