FRIDAY SHIFT 08/20/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CALVES/ANKLES, LOWER BACK RELEASE
20 Lying Leg Lifts
1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
16 Lying Leg Lifts
1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
12 Lying Leg Lifts
1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
8 Lying Leg Lifts
1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
No weight needed today!
Score: Total Time
Goal: 8-12 Minutes
COACHES NOTES
For this workout, you'll complete 20 lying leg lifts, jog/run for 1 minute (or another movement), 16 lifts, jog/run for 1 minute, 12 lifts, jog/run for 1 minute, then 8 lifts, and a final jog/run for 1 minute.
Don't be intimidated by those bigger number sets early on in the workout. Just chip away at 4-8 reps at a time. Take short breaks. You'll get through them before you know it! If you find that you haven't gotten 10 reps by 1:00, consider customizing the lying leg lifts to a single leg lift or dead bugs!
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 10 per round or swapping out a dead bug.
CUSTOMIZATIONS
Single Leg Lift
MAMA MODIFICATIONS
Dead Bug
1 MINUTE OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.
The goal is to move for the entire minute each time at a consistent but uncomfortable pace!
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.
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.
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
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 scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.