Trimester 2 – Week 23 – Day 1

WOD at Home Mom Week 23 – Day 1

Mobility

I love this one.  Mainly because it shows what living with a toddler is like when you are trying to get something accomplished, and I love that he calls her “Bear Star.”  Too cute J  But seriously, this is a great mobility video to watch, because KStar discussed the importance of stretching and mobilizing above and below areas that need improvement.

https://www.youtube.com/watch?v=MhyqB3kGWzQ


Warm-up

 

10 Knee Hugs (Alternating legs)

10 Quad Stretches (Alternating Legs)

20 Walking Lunges (Alternating Legs)

10 Push-ups

Fitness Level Substitution: Knee Push-ups, Elevate yourself using bumper plates, box, wall, or parallettes once your belly gets in the way, Scapular push-ups.

10 Air Squats

0:10 Butt Kicks

0:10 High Knees

10 Pistols (Alternating Legs)

Fitness Level Substitution: Banded Pistols or 2 X Air Squats, Pistol squats on a box (Right let on box, squat as low as you can.  Keep your weight over your bent leg.), Assisted full range of motion pistols using a doorway.

0:10 Butt Kicks

0:10 High Knees

10 Pistols (Alternating Legs)

Fitness Level Substitution: Banded Pistols or 2 X Air Squats, Pistol squats on a box (Right let on box, squat as low as you can.  Keep your weight over your bent leg.), Assisted full range of motion pistols using a doorway.


Skills / Strength

 

10:00 – 20:00 of Butterfly Pull-up practice.

Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

Coach’s Tip: Even if you have kipping pull-ups, they can be cleaned-up.  Think about shortening up how far back and forward your feet move.  Think about staying tight with your body without overextending your back or bending at the waist too much.  Your butt should be clenched the whole time!


WOD

 

4 Rounds for Time

27 Step-ups (Women: 20″ / PG: 16” / Beginner: 12″)

Equipment Substitution: Tuck Jumps

Fitness Level Substitution: Lower box height

20 Burpees

Fitness Level Substitution: Sprawl (Burpee without the push-up) OR Modified Sprawl (walk feet out, walk feet in, stand) * Be sure to keep bending your knees – do not just bend over at the hip, OR Pregnant Burpee (Air squat to push up on elevated surface: box or wall).  Beneficial for post-partum too!

11 Squat Cleans (Women: 100lb / PG: 55lb / Beginner: 35lb)

Fitness Level Substitution: Right-handed Kettlebell Cleans (Women: 35lb / PG: 26lb / Beginner: 15lb), Left-handed Kettlebell Cleans (Women: 35lb / PG: 26lb / Beginner: 15lb)

Coach’s Tip: Your belly is probably getting in the way of your bar path at this point.  If it is, it is important to STOP performing this move.  You do not want to do these movements with improper form.  That will only create bad habits that will be hard to break after pregnancy as well as put you at risk for injury.  Please use the “fitness level substitution” section to modify this movement.

Perform 4 rounds as fast as you can while maintaining proper technique.  Post your time to comments.


Cool-down

 

20 Walking Lunges (Alternating Legs)

10 Push-ups

Fitness Level Substitution: Knee Push-ups, Elevate yourself using bumper plates, box, wall, or parallettes once your belly gets in the way, Scapular push-ups.

10 Air Squats

WOD at Home ©2012

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