WEDNESDAY SHIFT 12/01/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE
SHIFT WORKOUT
WARM UP
WORKOUT
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
8 Burpee
10 Goblet Lunge
12 Low Jump
- OR - Low Jump Overs
Suggestions
Men: 35-55# DB/KB
Women: 15-30# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 4-6 Rounds
COACHES NOTES
So you'll cycle through 8 burpees, 10 lunges, and 12 jumps as many times as you can until 12 minutes are up!
Choose a variation or customization for the burpees that allows you to get those 8 reps done in a minute or less! The weight you choose for the goblet lunges should be light enough that you can do all 10 reps without breaking for at least the first half of the workout. If you feel you cannot perform these safely with a weight at your chest, go unweighted! Find a height to jump onto or over that you're super confident with! You shouldn't need to hesitate before completing a rep. Even if that means jumping in place or over a line in the floor!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. 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, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Devil Press
If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!