SATURDAY 12/04/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, HIPS 2.0
PROGRAM A
WARM UP
WORKOUT
Min 0:00 - 5:00
30 Push Up + Taps
60 Air Squats
Min 5:00-10:00
2 Rounds
15 Push Up + Taps
30 Air Squats
Min 10:00-15:00
3 Rounds
10 Push Up + Taps
20 Air Squats
Suggested Weight
Men: No weight needed!
Women: No weight needed!
Extra Challenge
Increase Reps to:
Part 1: 1 Round of 40/80
Part 2: 2 Rounds of 20/40
Part 3: 3 Rounds of 12/24
OR
Original Reps with a Weight Vest
OR both if you really feel spicy.
Score 1: Time for First Part
Score 2: Time for Second Part
Score 3: Time for Third Part
Goal: 2:30 - 4:00 (Same for All Scores)
Push for each "part" to be faster!
COACHES NOTES
So for this one, you'll get the work done and then rest with any time remaining in the 5-minute window. Be smart on the push up + taps. Starting with 30 doesn't seem like a big deal but you end up doing 90 over the entire workout, so you'll need to leave room in the tanke for the rest of the workout. A good rule of thumb is to take a break as soon as your lockout slows down - or when you only have 3-5 reps left before failing. Customize to a different variation if you cannot get at least 3-5 reps at a time. Go for broke on the air squats! No reason to take it easy on those reps, especially if you're being careful on the push ups.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2 Complete:
4 Rounds
2 Minutes Max Reps Push Up + Taps
2 Minutes Max Reps Air Squats
Rest 1 Minute TOGETHER Between Rounds
One person works at a time - can alternate however you want.
Suggested Weight
Men: No Weight needed
Women: No Weight Needed
Extra Challenge
Men/Women: Wear a Weight Vest!
Score: Total COMBINED Reps from BOTH Partners - BOTH Movements - All 4 Rounds
Goal: 450-650 Reps
COACHES NOTES
So from 0:00-2:00, you guys will knock out as many push up + taps as you can - but only one person can perform them at a time. Then same idea from 2:00-4:00 with air squats. Rest together from 4:00-5:00. Then repeat that 3 more times for a total of 4 rounds. If done correctly this takes exactly 19 minutes.
A good strategy for this one is to switch off any time a partner needs to rest. There should be NO down time between the two of you in those 4 minutes of work. A good rule of thumb on the push up + taps is to break as soon as your lockout slows down - or when you only have 3-5 reps left before failing. Customize to a different variation if you cannot get at least 3-5 reps at a time. Since you'll have rest while your partner works, really try to push the pace on the squats while still getting to depth and standing FULLY at the top.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Push Up/Push Up Taps
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Goblet/Air Squat
If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.