FRIDAY SHIFT 11/12/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP
4 Rounds
1 Min of Continuous Movement*
1 Min of Squat + Press
1 Min of Inchworms
*Continuous Movement Options: jog/run, row, bike, taps, single unders (jump rope), or low step ups
Suggested Weight Range
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs
Score: Total Reps of Squat + Press and Inchworms ONLY
Goal: 70-100 Reps
COACHES NOTES
The way this one works is you'll move continuously from 0:00-1:00. Then from 1:00-2:00, you'll perform as many squat + press reps as you can. Then from 2:00-3:00, you'll do as many inchworms as you can. That's one round. You'll do that 3 more times for a total of 4 rounds.
Since there's no rest written into the workout, understand that it's OK if you are taking breaks when you need to. Try to find a steady pace on the first minute of each round - nothing too uncomfortable so that you can keep moving for all 12 minutes. For the squat + press, choose a weight and/or customization that allows you to get 10-15 reps each round. For the inchworms, you're aiming for 7-10. Remember to breathe through each rep!
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!
SQUAT + PRESS
You will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!
For the Press portion, after you've stood out of the squat, focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.
CUSTOMIZATIONS
Squat to Target
Single Dumbbell Squat + Press
INCHWORM
You will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
CUSTOMIZATIONS
Knee Push Up
No Push Up Inchworm
Elevated Push Up + 8 Shoulder Taps
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Thruster/Wallball
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Wall Walks
If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.