THURSDAY SHIFT 03/05/2020
SHIFT WARM UP
SHIFT WORKOUT
MAMA MODIFICATIONS
10 Min AMRAP
(As Far as You Can Get in 10 Min)
1 KB/DB Swing
1 Plate Hop or Jump Over
2 KB/DB Swings
2 Plate Hop or Jump Overs
3 KB/DB Swings
3 Plate Hops or Jump Overs
...
Keep adding 1 rep per movement and get as far as you can in 10 Min
Idea weight for Men: Single 25-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB
Score: Total Reps Added Up at the End
Goal: Get through the 10s+
For this workout you will start with 1 kb/db swing, and 1 plate hop. Keep adding 1 rep to each movement for 10 minutes.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the questions you can perform a low alternating step up.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.