WEDNESDAY SHIFT 03/31/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, HIP FLEXORS & PSOAS STRETCH
6 Rounds (12 Min Total)
30 seconds of Unweighted Lunges, RIGHT
30 seconds of Unweighted Lunges, LEFT
30 seconds of Low Jumps or Jump Overs
30 seconds of Rest
No weighted needed today!
Score: Total # of Reps from All 3 Movements and All 6 Rounds!
Goal: 110-180 Reps
COACHES NOTES
The way this one works is when the clock starts, from 0:00-0:30, you're going to complete as many lunges on your right leg as you can. Then from 0:30-1:00, you'll do as many on your left leg as you can. Then from 1:00-1:30, you'll do as many low jumps or jump overs as you can. From 1:30-2:00, you'll rest completely. Then start back over with the right leg lunges at 2:00. You'll follow this pattern until 12 minutes are up.
You're shooting for 18-20 reps per round! Give yourself 5 seconds or so to transition from one movement to the next and use the rest section to jot down your reps for that round. Add up all of your reps at the end for a total score.
LUNGE
For these, you'll do all reps within 30 seconds on one leg then switch legs for the second 30 seconds. 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 toe touches (like a single leg deadlift with no weight) - or step ups.
CUSTOMIZATIONS
Assisted Lunge
Single Leg Toe Touches
Step Ups
LOW JUMP
Choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your plates or box. You may also sub low, quick step ups. Or, if you don't have something to jump ON - find something to jump OVER!
CUSTOMIZATIONS
Lower Height
Low Step Ups
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.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
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.