WEDNESDAY SHIFT 12/08/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, HIPS 2.0
SHIFT WORKOUT
WARM UP
WORKOUT
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
1 Minute of Continuous Movement*
15 Dumbbell Deadlifts
10 Low Jumps - OR - Jump Overs
*Continuous Movement Options: jog/run, row, bike, taps, single unders (jump rope), or low step ups
Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-35# Single DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 4-6 Rounds
COACHES NOTES
The way this one works is you'll cycle through 1 minute of movement, 15 deadlifts, and 10 jumps as many times as you can until 12 minutes are up!
You'll get 1 rep for every 30 seconds of continuous movement - so if you're in that part at the end of the 12 minutes, you'll score 1 rep if you have moved for 30 seconds or more and 2 reps if you get to finish the entire minute!
Choose a weight for the deadlifts that you can complete in 2-3 sets. That means it's OK if it's somewhat challenging and you have to take a quick break every 5-8 reps. For the jumps, find something to jump on OR over that you feel confident with. If you're hesitating or feel unsafe, jump over a line in the floor!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
KB Swing
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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.