MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, HIPS

SHIFT LOWER BODY WARM UP

5 Rounds (12 Min Total)

30 Seconds of Low Box Jumps or Jump Overs
30 Seconds of Lunges
30 Seconds of Low Box Jumps or Jump Overs
30 Seconds of Sit Ups
30 Seconds of Rest

No weight needed today!

Score: Total # of Reps from All 4 Movements and All 5 Rounds

Goal: 120-200 Reps

COACHES NOTES
The way this one works is you'll perform as many jumps as you can from 0:00-0:30. Then, from 0:30-1:00, you'll do as many lunges as you can. Then jumps again from 1:00-1:30. Sit ups from 1:30-2:00. Finally, you'll rest 2:00-2:30 and start a new round once 2:30 hits! You're done at 12 minutes!

You're looking to complete 24-40 reps per round. You may find that you can complete more reps of one movement than another and that's OK! Find a steady but consistent pace on the jumps. Be careful on that second set of jumps because your legs will be fatigued from the lunges. If you're up for it, hold a light weight at your chest during the lunges but only if you can still finish within the goal reps!

LOW JUMP
Choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your plates or box. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

CUSTOMIZATIONS
Lower Height
Low Alternating Step Ups

- OR -

KB/DB JUMP OVER
You will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the question, you can perform a low, alternating step up.

CUSTOMIZATIONS
KB/DB Jump or Skip Over
Line Jump/Skip Over

LUNGE
These should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.

CUSTOMIZATIONS
Assisted Lunge
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

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

Lunge

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 step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the 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.

Sit Ups

Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)