MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE

SHIFT LOWER BODY WARM UP

6 Rounds

30 Seconds of Hop or Skip Overs
30 Seconds of DB/KB Deadlifts
30 Seconds of Sit Ups
30 Seconds of Rest

Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total # of Reps from All 3 Movements and All 6 Rounds COMBINED

Goal: 230-330 Reps

COACHES NOTES
The way this one works is you'll complete as many hop/skip overs as you can from 0:00-0:30, then as many deadlifts from 0:30-1:00, then as many sit ups from 1:00-1:30. Rest 1:30-2:00 then start over again with hop/skip overs. Do that 6 times.

Do your best to move for the entire 1:30 of working time each minute and use those 30 seconds of rest to get back to standing, take some deep breaths, and get right back to it. Your goal for each round of the hop overs should be 20-30 reps; for the deadlifts, 10-15; and for the sit ups, 8-12. Choose weight and customizations to hit those goals! Make sure during the deadlifts that you're keeping a flat back and proud chest as you lower the weight(s) to the ground. If you're having trouble, try bending through the knees a bit more as you lower.

Jump/Skip/Hop Overs

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 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.

Double/Single Unders

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 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.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Sit Up

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, banded or foot assisted. 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.