THURSDAY SHIFT 06/18/2020
7 Rounds (For Time)
10 Overhead Press
15 Sit Ups
20 Skip Overs, Plate Hops, (or 30 reps of Single Unders or Taps)
Idea weight for Men: Pair of 15-30# Dumbbells - or - single KB/DB 35-55#
Idea weight for Women: Pair of 8-20# Dumbbells -or - single KB/DB 12-35#
Score: Total Time
Goal: 9-12 Min
For this workout, you'll perform 10 presses, 15 sit ups, then 20 skip overs for 7 rounds!
For the overhead press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.
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, slam balls, or an eye level KB Swing.
For the last part, you can do 20 skips overs, plate hops, or 30 seconds of single unders or DB taps.
For the skip overs you will stand facing the Dumbbell/KB and skip 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.
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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)
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.