THURSDAY 06/02/2022
PROGRAM A
WARM UP
WORKOUT
50 Shoulder Racked Step Ups
Every Minute on the Minute starting at 0:00,
10 Push Ups
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men/Women: 70 Reps
Score: Total Time
Goal: 7-10 Minutes
Coaches Notes
To hit the goal on this one, you'll need to get 5-7 step ups per minute. If you think that even with the push ups every minute, you'll be able to crush that goal, go for the extra challenge reps today!
You are starting the workout with push ups.
Choose a variation on the push up that you can complete 10 reps in at most 20 seconds each time. Break them up early into small, manageable sets to help you maintain a consistent pace.
These are shoulder racked step ups which means, you cannot use momentum like you would in the farmer step up. You may need to go with a lower height for this variation if you tend to lean forward when stepping up. Make sure that you are able to keep your chest up when stepping up and down.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
50 Sandbag Shoulder Racked Step Ups
Every Minute on the Minute starting at 0:00,
10 Push Ups
Suggested Loading
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: 70 Reps
Score: Total Time
Goal: 7-10 Minutes
Coaches Notes
To hit the goal on this one, you'll need to get 5-7 step ups per minute. If you think that even with the push ups every minute, you'll be able to crush that goal, go for the extra challenge reps today!
You are starting the workout with push ups.
Choose a variation on the push up that you can complete 10 reps in at most 20 seconds each time. Break them up early into small, manageable sets to help you maintain a consistent pace.
Remember that for sandbag shoulder racked step ups, the bag is on one shoulder. Switch shoulders every minute or as you see fit to make sure that you are doing about the same number of reps on each shoulder.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.