WEDNESDAY SHIFT 04/07/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, NECK AND SHOULDER RELIEVER
6 Rounds
30 seconds of Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups
30 seconds of Overhead Press
30 seconds of Alternating Unweighted Lunges
30 seconds of Rest
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 Reps from all 3 movements and all 6 rounds
Goal: 120-200 Reps
COACHES NOTES
The way this one works is you'll do as many reps of each movement as you can within each 30-second window. So for the first part, choose a movement that you can move through continuously for most of the 30 seconds (0:00-0:30). Then in the next 30 seconds (0:30-1:00), complete as many overhead presses as you can. Do the same thing with the lunges in the next 30 seconds (1:00-1:30). Then rest until 2:00 and start back at the top for another 5 rounds.
You're shooting to move for at least 20 of the 30 seconds in the first part. You may want to stop a few seconds early to transition to the next movement. For the overhead presses and lunges, you're shooting for 8-12 reps of each per round.
30 SECONDS OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.
Every 5 seconds of movement is 1 rep toward your score!
OVERHEAD PRESS
You can use two DBs on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. 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 shoulders each time.
CUSTOMIZATIONS
Single DB/KB Overhead Press
LUNGE
These should be unweighted and alternating. This means you end up doing 6 per leg per round. 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, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.
CUSTOMIZATIONS
Assisted Lunge
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.
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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.