FRIDAY SHIFT 09/18/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HAMSTRINGS/CHEST OPENER
5 Rounds
10 Push Up + Taps
6 Hang Dumbbell Power Snatch, R
6 Hang Dumbbell Power Snatch, L
1 Min Jog/Run, Row, Bike, Taps, Single Unders
Idea Weight for Men: 35-55# KB OR 20-30# DBs
Idea Weight for Women: 12-25# KB OR 10-15# DBs
Score: Total Time
Goal: 15 Min or Less
For this workout, you'll do 10 push up + taps, then 6 hang dumbbell power snatches on your right arm, followed by 6 reps on your left arm, then you'll choose one of the listed options and move for 1 minute. Repeat that cycle 4 more times for a total of 5 rounds!
For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit. Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, knees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and repeat for the next rep. Switch hands once you've completed 6 reps.
For the last part you will choose from a jog/run, row, bike, taps, or single unders (jump rope). If jumping is not an option, you may sub with low alternating step ups.
PUSH UPS + DB DRAG - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press. You could also separate the movement and complete 12 Elevated Push Ups and 12 Bear Pose Dumbbell Drags (See Mama Modifications Movement Library for DB Drag Demo).
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.
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.