THURSDAY SHIFT 03/18/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: HIPS 2.0, CHEST OPENER
8 Rounds
30 seconds of Mountain Climbers
30 seconds of Eye Level KB/DB Swings
30 seconds of Push Up + Taps
30 seconds of Rest
Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Score: Total # of Reps from ALL movements and ALL 8 Rounds!
Goal: 200-300 Reps
COACHES NOTES
So for this one, you're going to perform as many reps of each movement as you can in the 30-second window! Keep a running count from the mountain climbers, through the swings and the push-up taps. Jot your reps down from each round during the rest period then add up those 8 numbers to find your total score!
It's probably a good idea to leave 5-10 seconds between movements for transition time. These are the reps you're shooting for in order to hit the goal - for mountain climbers: 14-20; for swings: 8-12; and for push up + taps: 3-6. Customize accordinly to hit those goals!
MOUNTAIN CLIMBERS
You'll start in the top of a push-up and alternate raises your knees up into your belly. If you can, try to switch feet quickly but if not, just go at whatever pace is appropriate for you.
Every time a knee comes up is 1 rep!
CUSTOMIZATIONS
Elevated Mountain Climbers
Bicycle Crunches
EYE LEVEL KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
KB/DB Deadlifts
PUSH UP + TAPS
You may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Taps
Elevated Push Up + Taps
Run/Jog
To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.
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.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
Mountain Climbers
If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps