MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY DAILY TUNE UP, LOWER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BACK RELEASE

SHIFT UPPER BODY WARM UP

10 Rounds

8 Dumbbell Hang Snatch, Right
8 Dumbbell Hang Snatch, Left
8 Push Up + Taps

Suggested Weight
Men: 20-40# DB
Women: 10-25# DB

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
For this one, you'll complete 8 hang snatches on both arms followed by 8 push up + taps. That's one round. You'll repeat that 9 more times for a total of 10 rounds.

We hope you guys had a wonderful Thanksgiving Day! This workout is a challenging one. But nothing you can't handle - especially with the correct weight and customization! In order to hit the goal, you'll need to finish each round in 1:15-1:45. You should be able to do all the snatches on one arm without breaking but it's probably wise to set the weight down before switching to the other hand. Find a customization on the push up + taps that allows you to get those reps done in less than a minute!

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.