MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CHEST OPENER, SPINE HEALTH WITH A TWIST

SHIFT UPPER BODY WARM UP

4 Rounds

1 Min Jog/Run, Bike, Row, Single Unders, Taps, or Low Step Ups
10 TRX/Ring Rows
1 Min Jog/Run, Bike, Row, Single Unders, Taps, or Low Step Ups
10 TRX/Ring Rows

Rest 1 Minute between Rounds

No weight needed today!

Score: Total Time (Including Rest)

Goal: 15-20 Minutes

COACHES NOTES
For this workout, you'll move for 1 minute then complete 10 TRX/ring rows, then you'll move for another minute, then complete another 10 TRX/ring rows. That's one round. Rest for 1 minute before starting the next.

You're aiming for each round to take 3-4 minutes. Find a steady but slightly uncomfortable pace during each of the minutes of movement. For the rows, adjust the angle of your body so that you can do at least 5-7 reps at a time.

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!

TRX/RING ROW
Grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.

If you don't have access to TRX or rings, swap these out for bent over rows or even single arm bent over rows!

CUSTOMIZATIONS
Bent Over Row (2 DBs or 1 DB in both hands)
Single Arm Bent Over Row

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.

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.