WEDNESDAY 12/29/2021
Program A and SHIFT only today!
PROGRAM A
WARM UP
WORKOUT
5 Rounds
25 Kettlebell Overhead Swings
15 Box Jump Overs
Suggested Weight
Men: 40-55# KB/DB / 22-24" Box
Women: 25-35# KB/DB / 18-20" Box
Extra Challenge
2 Options:
Men/Women: Increase Reps to 30/20
OR
Men/Women: Use a heavier KB/DB and higher box keeping the reps at 25/15
Score: Total Time
Goal: 12-18 Minutes
Simple and effective couplet today. This is a great combination of movements that both require an explosive hip action. We are shooting for 2:30-3:30 per round. So, choose a weight and variation on the swing that you can complete 25 reps in 1-3 sets the whole way. They should take less than 1:30. For the box jump overs, try to step down off the box so that your feet are set up to go right into the next rep. These should take about a minute to complete. Remember that because the swings are going to wear on your hip extension, you may need to be a bit more aggressive on the jumps. If you think you'll just crush the goal time for this one, consider going with one of the extra challenge options today.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
KB Swing
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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.