FRIDAY SHIFT 05/22/2020
This one kind of has 2 parts! It's all one big score though.
Part 1:
6 Rounds
10 Jump Overs, Skip Overs, Plate Hops, or Step Ups
10 KB/DB Swings
10 Sit Ups
Rest 2 Min after all 6 Rounds
Then:
3 Rounds
10 Jump Overs, Skip Overs, Plate Hops, or Step Ups
10 KB/DB Swings
10 Sit Ups
Idea Weight for Men: Single 25-45# KB/DB
Idea Weight for Women: Single 12-30# KB/DB
Score: Total Time INCLUDING the 2 Min Rest
Goal: Under 15 Min
For this workout, you will start with 10 jump overs, 10 swings, and 10 sit-ups for 6 rounds total. Once all 6 rounds are completed, you'll rest 2 minutes. Then you'll do 10 jump overs, 10 swings, and 10 sit-ups for 3 rounds total (3 less than the first part!)
For the Dumbbell/KB hop overs, 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 or plate hop but that should be facing the object!
If jumping or skipping is out of the questions you can perform an alternating step up. It should be a height that challenging but safe to step up onto and down from.
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 sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!
No sit ups or crunching right now? You may try a dead bug or slam ball.
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.
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!
SIT UPS/WEIGHTED SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)