MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS

SHIFT GENERAL WARM UP

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Min)

10 DB Hop or Skip Over
5 DB Hang Power Snatch, Right
5 DB Hang Power Snatch, Left
10 Alternating Unweighted Lunges

Suggested Weight Range Men: 20-40# DB
Suggested Weight Range Women: 12-30# DB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
For this workout, you'll do 10 hop or skip overs, 5 hang power snatches on both arms, then 10 lunges, and you'll repeat that as many times as possible until 10 minutes are up!

Choose a weight for the hang snatches that you can complete all 5 reps without having to set the dumbbell down. Pick a customization for the lunges that lets you get those done in less than a minute!

DB HOP OR SKIP OVER
You will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the question, you can perform a low, alternating step up.

CUSTOMIZATIONS
Line Hop or Skip Over
Low Alternating Step Ups

HANG POWER SNATCH
You will bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and repeat until 9 reps are done. You will then switch to the other arm and do the same thing.

If you're struggling with this movement, you can do an eye-level DB/KB swing!

CUSTOMIZATIONS
Eye Level KB/DB Swing

LUNGE
These should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.

CUSTOMIZATIONS
Alternating Step Ups
Single Leg Alternating Toe Touches

Lunge

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

Overhead Press

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

DB Snatch

You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.