MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, THORACIC SPINE RELEASE

SHIFT LOWER BODY WARM UP

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

6 Unweighted Lungesters
6 No Push Up + Tap + Tap

No weight needed today!

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
So you're going to rotate back and forth between 6 unweighted lungesters and 6 no push up + taps as many times as you can until 10 minutes are up!

You're shooting for one round every 1:05-1:45. Choose a pace and/or customization for the unweighted lungesters that allows you to get those reps done in 40-60 seconds! For the no push up + tap + tap, you'll get into the plank position from your hands, touch your left hand to your right shoulder, then your right hand to your left shoulder. That's one rep. Repeat until you've completed 6 reps. If you need to, you can customize to your knees or elevated! Choose a variation that allows you to get those done in 30 seconds or less!

UNWEIGHTED LUNGESTER
You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.

*

If you are unable to lunge, you can sub an alternating step up on each side + a body weight squat.

For the step ups 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 and drive out of the heel to stand completely. Lower under control and switch feet. Then you will perform the body weight squat.

CUSTOMIZATIONS
Step Up + Step Up + Air Squat
Step Ups
Air Squats
Target Air Squat

PUSH UP + TAPS
Start in the top of the push up position. Keep the belly tight and quads engaged. Bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, knes, or even elevated!

The No Push Up + Taps is tap right shoulder + tap left shoulder = 1 rep.

CUSTOMIZATIONS
Knee No Push Up + Taps
Elevated No Push Up + Taps

Lungesters

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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.