THURSDAY SHIFT 02/25/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, SHOULDER STRETCH
7 Rounds
1 Inchworm
7 Goblet Squats
1 Inchworm
7 TRX/Ring Rows
Suggested Weight Range:
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total Time
Goal: 7-11 Min
COACHES NOTES
So you'll complete one round of an inchworm, 7 goblet squats, another inchworm, then 7 rows. Then you'll repeat that 6 more times until 7 total rounds are completed!
Since it's only 1 inchworm at a time, choose a push up option that is challenging for you! Pick a weight for the goblet squats that you can do 7 reps in 1-2 sets. You should also be able to complete the 7 TRX/ring rows in 1-2 sets - see written description for ways to make these more accessible or challenging!
INCHWORM
You will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
CUSTOMIZATIONS
Knee Push Up
No Push Up Inchworm
Elevated Push Up + 8 Shoulder Taps
GOBLET SQUAT
You will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally, you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep a good position. Or if injury/issue prevents this depth, you may squat to a slightly higher target!
CUSTOMIZATIONS
Air Squat
Squat to Target
TRX/RING ROW
Grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.
If you don't have access to TRX or rings, swap these out for bent over rows or even single arm bent over rows!
CUSTOMIZATIONS
Bent Over Row (2 DBs or 1 DB in both hands)
Single Arm Bent Over Row
Wall Walks
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps
DB/Back/Front/Air Squat
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.
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.