MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: POSTERIOR CHAIN RELEASE, HIPS

SHIFT LOWER BODY WARM UP

3 Sets

Each Set is a 3 Min AMRAP (As Many Rounds and Reps As Possible in 3 Minutes)

20 Single Unders or Taps
9 DB/KB Hang Power Clean

Rest 1 Minute between AMRAPs

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 Completed Rounds + Any Additional Reps from all 3 AMRAPs

Goal: 7-11 Rounds

COACHES NOTES
For 3 minutes, cycle through 20 single unders or taps and 9 hang power cleans as many times as you can! Then rest for 1 minute and do that two more times! Total time for this workout is 11 minutes.

You're shooting for 2-4 rounds per AMRAP. The single unders or taps should take no longer than 30 seconds and the hang power cleans should take no longer than 45 seconds to a minute. That means you can challenge yourself a bit on the weight of the hang cleans. So it's OK if you need to break those 9 reps up into 2-3 sets.

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

DUMBBELL HANG POWER CLEAN
You can hold a single dumbbell in both hands at your hips or hold a dumbbell in each hand at the sides. Do a small dip - jump and shrug the shoulders then pull the dumbbell(s) up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbell(s) to your shoulders. Try to not just do bicep curls!

CUSTOMIZATIONS
Single DB/KB Hang Power Clean

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

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.