TUESDAY SHIFT 12/07/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP
SHIFT WORKOUT
WARM UP
WORKOUT
4 Sets
Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)
4 Inchworms
8 Goblet Squats
Rest 1 minute between Sets
Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps from All 4 Sets COMBINED
Goal: 9-12 Rounds
COACHES NOTES
For this workout, you'll rotate back and forth between 4 inchworms and 8 squats as many times as you can in 3 minutes. That's one set. Then you'll rest for 1 minute before starting over for another 3-minute set. Continue that pattern until you've completed 4 sets.
With only 3 minutes of work at a time, we want you guys really pushing the pace on this one! Choose an inchworm variation that will allow you to get those 4 reps done in 30 seconds or so - but definitely no longer than 45 seconds. You should be able to complete the goblet squats without taking a break during the 8 reps so be sure to pick a weight that allows for that!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Wall Walks
If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. 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.
Inchworm
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, lowering the knees to the ground or to Bear Pose. Some other options for customizing are Elevated Push Up Plus Taps, Floor press, or Front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.