THURSDAY SHIFT 10/07/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: CALVES/ANKLES, HIP FLEXORS & PSOAS STRETCH
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
10 Sit Ups
15 Eye Level Kettlebell Swings
20 Single Unders or Taps
Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 4-6 Rounds
COACHES NOTES
For this workout, you'll cycle through 10 sit ups, 15 swings, and 20 single unders or taps as many times as you can until 10 minutes are up!
Go with a sit up variation that you can move at a steady pace through without long breaks. Choose a weight on the swings that you can do at least 8-10 reps with at a time. Be mindful during the swings to stand tall with your butt and belly squeezed tight as the weight reaches eye level. Avoid leaning back at the top.
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
EYE LEVEL KETTLEBELL SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Eye Level Dumbbell Swing
Single KB/DB Deadlift
SINGLE UNDERS / TAPS
If you choose single unders, you'll jump or skip over the jump rope once every time it rotates over your head.
If you choose taps, you'll alternate tapping your toes to a DB. Each tap is 1 rep.
You may also choose to do low step ups if jumping or skipping is not an option.
CUSTOMIZATIONS
Low Alternating Step Ups
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.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.