THURSDAY SHIFT 03/11/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE
4 Rounds (12 Minutes Total)
1 Minute of Alternating Unweighted Step Ups
30 Seconds of Rest
1 Minute of Overhead Presses
30 Seconds of Rest
Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total # of Reps of BOTH Movements and ALL 4 Rounds
Goal: 90-135 Reps
COACHES NOTES
So for this one, you'll perform as many step ups as you can in 1 minute then you'll rest 30 seconds, then you'll do as many overhead presses as you can in 1 minute before resting another 30 seconds. That's one round and you'll repeat until you've completed four rounds. Use your rest time to jot down your reps and add them all up at the end for your total score.
You're shooting for between 10-16 step ups and 12-18 presses per round. That may mean reducing the height of the step up or the weight of the presses.
STEP UP
You will choose a height that will challenge you, but that you feel comfortable stepping up and down from. If possible, this should be at least 12"+.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in. Drive out of the heel to stand completely. Lower under control and switch feet. Each step up counts as a rep tward your score.
CUSTOMIZATIONS
Alternating Unweighted Lunges
Assisted Step Up or Lunges
OVERHEAD PRESS
You can use two DBs on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.
CUSTOMIZATIONS
Single DB/KB Overhead Press
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
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.