FRIDAY SHIFT 03/19/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT BAND, POSTERIOR CHAIN RELEASE
3 Sets
Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)
20 Single Unders or Taps
10 Air Squats
Rest 1 minute between AMRAPs
No weight needed today!
Score: Total # of Completed Rounds + Any Additional Reps from ALL 3 AMRAPs
Goal: 6-9 Rounds
COACHES NOTES
Alright, guys, you're gonna go back and forth between single unders and air squats as many times as you can for 3 minutes at a time. You'll do that three times with a minute's rest between efforts.
This one's a leg burner! But it's also a great opportunity to practice working through the discomfort that air squats tend to deliver. You're only working for 3 minutes at a time with a nice bit of rest between so challenge yourself to get those air squat reps done quickly - think 30-40 seconds or less!!
SINGLE UNDERS / TAPS
If you choose single unders, you'll jump or skip over the jump rope once every time it rotates over your head.
If you choose taps, you'll alternate tapping your toes to a DB. Each tap is 1 rep.
You may also choose to do low step ups if jumping or skipping is not an option.
CUSTOMIZATIONS
Low Alternating Step Ups
AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
CUSTOMIZATIONS
Assisted Squat
Squat to Target
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.
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.