FRIDAY SHIFT 07/30/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SI JOINT RELEASE, SPINE HEALTH WITH A TWIST
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
8 Lying Leg Lifts
12 Alternating Unweighted Step Ups
No weight needed today!
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
For this workout, you'll cycle through 8 lying leg lifts and 12 step ups as many times as you can until 10 minutes are up!
Those lying leg lifts are going to get tough! It may be a good idea to break them up into sets of 2-4 reps from the beginning so that you can stay strong for the entire workout. Choose a height on the step ups that is challenging but that you are certain you can step up and down from safely.
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 8 per round or swapping out a dead bug.
CUSTOMIZATIONS
Single Leg Lift
MAMA MODIFICATIONS
Dead Bug
STEP UP
You will choose a height that will challenge you, but that you feel comfortable stepping up and down from. If possible, this should be at least 12"+.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in. Drive out of the heel to stand completely. Lower under control and switch feet. For each set of 12 you will do 6 per leg.
CUSTOMIZATIONS
Alternating Unweighted Lunges
Assisted Step Up or Lunges
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.
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.
DB Step Ups
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat