THURSDAY SHIFT 11/26/2020
Happy Thanksgiving US Shifters!! We did this same version last year on Thanksgiving as well.
Street Parking SHIFT is the more simple version of the daily workout. This version is great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: QUADS/IT BAND, HAMSTRINGS
Thanksgiving Tradition - SHIFT style!
There are 3 Parts to this...
Part 1:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
20 Squats
After 3 Rounds: Rest 1 Min
Part 2:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
15 Squats
After 3 Rounds: Rest 1 Min
Part 3:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
10 Squats
No weight needed!
Score: Total Time for ALL of it - including REST.
Goal: Under 24 Min
Well this is one way to work up an appetite!
If you feel that the total of 135 squats is too much for where you are at - feel free to lower the number to 10-15 for all 3 sections!
Don't be afraid to grab a family member to join you for this one!
The way this flows is you will do the 3 rounds in part 1 - then rest 1 min - then the 3 rounds in part 2 - rest 1 min - then the 3 rounds in part 3 - DONE!
For the one minute portion of this workout you may choose for what you have available or can do. You may jog, run, walk, row, bike, taps, single unders, or even low step ups.
The goal is to move for the entire minute each time at a consistent but uncomfortable pace!
For the squats you will start with your feet shoulder width apart and your heels down. Stand tall. Lift your chest and tighten your belly. Reach your butt back and down. Drive your knees out, and keep your heels on the ground. Work to keep your chest up and your back flat.
Ideally you will get your butt below your knees at the bottom with your heels down, knees out, chest up!
If going that low causes you to collapse - you may try slowing down or using the back of a chair or something for a little support. Use that support to pull your chest up and stay back in the heels.
If going that low is more of an issue due to past or current injury or mobility restrictions - you may choose to squat to a slightly higher target!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
AIR SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.