TUESDAY SHIFT 11/30/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: HIPS 2.0, LOWER BACK RELEASE
SHIFT WORKOUT
WARM UP
WORKOUT
4 Rounds
15 Kettlebell Eye Level Swing
1 Minute of Continuous Movement
15 Kettlebell Eye Level Swing
Rest 1 Minute between Sets
*Continuous Movement Options: jog/run, row, bike, taps, single unders (jump rope), or low step ups
Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total Time (Including Rest)
Goal: 13-16 Min
COACHES NOTES
For this one, you'll complete 15 swings, move for 1 minute, then do another 15 swings before taking a 1 minute rest. That's one round. Repeat 3 more times for a total of 4 rounds.
In order to hit the goal, you'll need to finish a round every 2-3 minutes. With 1 minute tied up in the continuous movement, you're looking at 1-2 minutes to get those two sets of 15 swings done. Choose a weight that will challenge you but that you can maintain good form with. It's OK if you need to break once or twice each time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Power Clean
Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.
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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. 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.