FRIDAY SHIFT 07/31/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Taps, Single Unders, Low Step Ups, Skip Overs
20 Mountain Climbers
10 Step Ups or Lunges (unweighted)
No weight needed today!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 Rounds +
For this workout, you'll perform 30 taps or another option listed, 20 mountain climbers and 10 step ups or lunges until 12 minutes are up!
For the first part, you will do 30 per round! Choose the low step ups if jumping or skipping is not an option.
For the mountain climbers, you'll start in the top of a push-up and alternate raises your knees up into your belly. If you can, try to switch feet quickly but if not, just go at whatever pace is appropriate for you.
You can also do these from an elevated position!
Every time a knee comes up is 1 rep towards the 20 mountain climbers.
If you choose to do step ups, choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 10 you will do 5 per leg.
If you choose to do lunges, they should be unweighted and alternating. This means you end up doing 5 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.
STEP UPS/DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).