TUESDAY SHIFT 10/20/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: SHOULDER FLOW, HAMSTRINGS
For Total Time:
3 Rounds
1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups
15 Push Up + Taps
Rest 1 Minute after 3 Rounds, then:
3 Rounds
1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups
15 Overhead Presses
Rest 1 minute after 3 Rounds, then:
3 Rounds
1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups
15 Sit Ups
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Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total Time (including Rest)
Goal: 20 Min or Less
So the way this one works is you will complete 3 rounds of 1 minute of movement and 15 push up + taps. Once 3 rounds are done, you'll rest 1 minute then complete 3 rounds of 1 minute of movement and 15 overhead presses, rest 1 minute, then another 3 rounds of 1 minute of movement and 15 sit ups.
For the first part you will choose from a jog/run, bike, row, taps, single unders (jump rope), or low step ups.
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, Kees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
For the overhead presses, 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 it’s completely locked out overhead with the biceps by 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.
PUSH UPS - 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.
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.
JERK/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.
1/4 GET UPS - Focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB WindmillS (SEE MAMA MODIFICATIONS MOVEMENT LIBRARY FOR DEMOS).
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. Feel free to sub any of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate hold/march, Farmer Carry, Paloff Press, Sled Drag/Pull, Waiter Walk, Bear Crawl.