PROGRAM A

WARM UP

WORKOUT

4 Rounds

30 Double Unders/Hop Overs
30 Air Squats
30 Double Unders/Hop Overs
15 Push Up + Taps

No weight needed today!

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if you complete first 4 rounds under 12 minutes

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes

We are shooting for 3:00-4:15 per round today.

The double unders/hop overs should take no more than 30 seconds. Keep in mind that the second set will be much more challenging after those air squats so make sure you pick up those feet!

Challenge yourself on the air squats. See if you can do them unbroken. Rather than taking a longer break, go with a brief pause at the top of a few reps which will give you some relief but allow you to keep moving.

The push up + taps are where you could really slow down in this workout. Break them up before you think you need to. Choose a variation that you can complete 15 reps in no more than 3 sets and under a minute each time.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Double/Single Unders

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.

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.

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.