THURSDAY SHIFT 11/18/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, HIPS 2.0
6 Rounds
30 Seconds of Burpees
30 Seconds of Low Jump or Jump Overs
30 Seconds of Air Squats
30 Seconds of Rest
No weight needed today!
Score: Total # of Reps from All 3 Movements and All 6 Rounds COMBINED
Goal: 105-150 Reps
COACHES NOTES
The way this one works is you'll perform as many burpees as you can from 0:00-0:30, then as many jumps from 0:30-1:00, and as many squats as possible from 1:00-1:30. Then rest from 1:30-2:00 before starting another round over. Continue that pattern until you've completed 6 rounds (or the clock hits 11:30).
You're aiming for 4-6 burpees, 6-9 jumps, and 7-10 squats each round! Be sure to choose variations and/or customizations of each movement to hit those rep goals. We'd love to see you guys jump today! If you are timid to jump onto or over an object, consider just jumping over a line in the floor! Breathe deeply during your rest between rounds!
BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee
LOW JUMP
Choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your plates or box. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
CUSTOMIZATIONS
Lower Height
Alternating Step Ups or Lunges
- OR -
KB/DB JUMP OVER
You will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the question, you can perform a low, alternating step up.
CUSTOMIZATIONS
KB/DB Skip Over
Line Jump/Skip Over
AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
CUSTOMIZATIONS
Squat to Target
Assisted Squat
Burpee
If you’re trying to manage the pressure on your core or 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 throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Goblet/Air Squat
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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.