THURSDAY SHIFT 04/01/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS 2.0, COOL DOWN FLOW
8 Rounds
4 Burpees
6 Single-Arm DB Hang Power Clean + Press, RIGHT
6 Single-Arm DB Hang Power Clean + Press, LEFT
12 Air Squats
Suggested Weight Range Men: 20-30# DB
Suggested Weight Range Women: 10-20# DB
Score: Total Time
Goal: 11-16 Minutes
COACHES NOTES
For this one, you'll complete 4 burpees, then 6 single-arm hang clean and press on your right side, then 6 on your left, and 12 air squats. Then you'll repeat 7 more times for a total of 8 rounds.
Aim to complete each round in 1:20-2:00! The single-arm hang clean and press is a relatively new movement for the SHIFT program so be sure to watch the demo video and read the description. If you don't feel comfortable with it or only have a heavier DB, customize to 12 reps of the movement with a single dumbbell in both hands.
BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee
SINGLE-ARM DB HANG POWER CLEAN + PRESS
Start standing with a dumbbell in one hand either in the middle of your body or outside of your hip. Do a small dip - jump and shrug the shoulders then pull the dumbbell up to the shoulder. The idea here is to think about jumping and then pulling/guiding the dumbbell to your shoulder. Try to not just do bicep curls!
From here, 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 shoulder then back to your hips each time.
CUSTOMIZATIONS
12 Single DB Hang Power Clean + Press (2 Hands, 1 Dumbbell)
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
Squat to Target
Assisted Squat
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.
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.
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull