WEDNESDAY SHIFT 07/14/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: HIPS 2.0, SPINE HEALTH WITH A TWIST
4 Rounds
1 Minute of Single Unders / Taps
1 Minute of Eye Level KB/DB Swings
1 Minute of Unweighted Russian Twists
1 Minute of Rest
Suggested Weight
Men: 35-55# DB/KB
Women: 12-25# DB/KB
Score: Total # of Reps from all 3 Movements and all 4 Rounds
Goal: 280-400 Reps
COACHES NOTES
So for this one, you'll complete as many single unders or taps as you can from 0:00-1:00, then you'll do the same with swings from 1:00-2:00, and again with the Russian twists from 2:00-3:00, then you'll rest from 3:00-4:00. That's one round. You'll do that 4 times (or until 15 minutes!)
Because there's no rest built in between movements, we suggest giving yourself 10 seconds or so at the end of each minute to rest and get ready for the next movement. You're shooting for 75-100 reps per round so make any adjustments or customizations during the rest if you're falling short (or exceeding) that rep goal!!
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
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
UNWEIGHTED RUSSIAN TWIST
Sit on the ground with legs out in front and knees bent slightly. Clasp your hands together in front of your belly. Lean back slightly and move your hands to tap one side of the body. Work to keep the chest up and rotate from the midsection. Lift your hands from that side - up and over to tap the other side. Each tap is 1 rep.
CUSTOMIZATIONS
Sit Ups
Unweighted Windmills
MAMA MODIFICATIONS
Dead Bug
Unweighted Windmill
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.
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.
Russian Twists
If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)