TUESDAY SHIFT 11/16/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BACK RELEASE, LOWER BODY DAILY TUNE UP
3 Sets
Each Set is a 4 Min AMRAP (As Many Rounds and Reps As Possible in 4 Minutes)
12 Alternating Goblet Step Ups
8 Lying Leg Lifts
Rest 1 Minute between Sets
Suggested Weight
Men: 20-40# DB/KB
Women: 12-30# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps from All 3 Sets COMBINED
Goal: 9-12 Rounds
COACHES NOTES
For this workout, you'll rotate between 12 step ups and 8 lifts as many times as you can until 4 minutes are up. Then you'll rest for 1 minute. Repeat that two more times for a total of 3 sets!
Choose a weight and height for the step ups that allows you to get those 12 reps done in 45 seconds or less! It's totally fine if you need to go unweighted on those - especially if you feel unsade holding a weight at your chest! For the lying leg lifts, break those up early on into 2-3 sets. Consider customizing to alternating single leg lifts if those 8 reps are taking you longer than 30 seconds!
GOBLET STEP UP
You will hold a single KB or DB at the chest/shoulders. You can also hold two DBs at your sides in the Farmers Carry position. 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. Drive out of the heel to stand completely. Lower under control and switch feet. For each set of 8 you will do 4 per leg.
CUSTOMIZATIONS
Goblet Lunges
Alternating Unweighted Lunges
Assisted Step Up or Lunges
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
Toes to Bar
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Lying Leg Lifts
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, knees bent, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.