WEDNESDAY SHIFT 10/14/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, QUADS/IT BAND
5 Rounds
1 Min Jog/Run, Bike, Row, Taps, Single Unders
15 DB/KB Swings
30 Mountain Climbers
Idea Weight for Men: 35-55# KB/DB
Idea Weight for Women: 12-25# KB/DB
Score: Time
Goal: 13 Min or Less
This one is super simple - you'll move for 1 minute, then do 15 swings, followed by 30 mountain climbers then repeat 4 more times for a total of 5 rounds!
For the first part you will choose from a jog/run, bike, row, taps, or single unders (jump rope). Low step ups are also an option if you can't jump or skip right now.
Shoot to finish the swings in 45 seconds or less! That means knocking out the 15 reps in no more than 2-3 sets. For these, 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 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. If you need to, you can elevate the plank position for these by placing your hands on a box, chair, or wall!
Every time a knee comes up is 1 rep towards the 30 mountain climbers.
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.
KB SWING - If you notice any 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!
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).