FRIDAY 12/03/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: QUAD FOAM ROLL DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
WORKOUT
4 Rounds
30 Double Unders/DB Hop Overs
15 Single Leg Goblet Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Goblet Step Up Left
Rest 1 Minute Between Rounds
Suggested Weight
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box
Extra Challenge
Men: 50-55# DB/KB / 22-24" Box
Women: 35-40# DB/KB / 18-20" Box
Score: Total Time (Including Rest)
Goal: 14-18 Minutes
COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
4 Rounds
30 Double Unders/DB Hop Overs
15 Single Leg Back Rack Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Back Rack Step Up Left
Rest 1 Minute Between Rounds
Suggested Weight
Men: 65# / 20-24" Box
Women: 45# / 16-20" Box
Extra Challenge
Men: 75# / 22-24" Box
Women: 55# / 18-20" Box
Score: Total Time (Including Rest)
Goal: 14-18 Minutes
COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
4 Rounds
30 Double Unders/DB Hop Overs
15 Single Leg Sandbag Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Sandbag Step Up Left
Rest 1 Minute Between Rounds
Suggested Weight
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box
Score: Total Time (Including Rest)
Goal: 14-18 Minutes
COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Jump/Skip/Hop Overs
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.