Happy Wednesday (although I keep thinking that it’s Thursday)!

Movement mods: 

Bent over rows - Use a stagger stance w/ opposite arm resting on a barstool / chair table for support and to ensure that you are maintaining a flat back. Pull elbow straight back while squeezing shoulder blade. Slow and controlled movements on these! If bending over gets to be uncomfortable at your low back, switch to a standing pulling movement or standing / sitting bicep curls. 

Push-ups - modify as needed - from plank, from knees, from incline, against the wall. 

Air squats - squat to a depth that you are comfortable with - there should be no pain, pressure, or pulling at your low back (make sure that you are engaging those glutes!) Modify to sit <> stand if you have trouble coming forward over your knees and not sitting back into your glutes (like you would sit into a chair). If air squats feel too easy, amp up to single leg mini squats for an extra burn. 

Feel free to play with the number of rounds, or add some cardio after each round to break up the strength portion a little bit. 

Finisher: Accumulate 5 minutes total in a wall sit. 

If your legs weren’t burning enough during this workout - add this in to amp up the spice!

Make sure that your back is flat against the wall - lower down to wherever you are comfortable, with no pressure at pelvic floor during the sits. I like to keep my arms above my head or resting on the sides of my hips - try not to brace your hands on your thighs. 

Example - sit for 45 seconds, take break for however long is needed, then get back into wall sit for another 30 seconds. You are now at 75 seconds accumulated, work up to 5 minutes total. Record total time that it took to accumulate 5 minutes (ie - 7:15 including rest breaks). 

Dont' forget to hydrate!