WEDNESDAY SHIFT 04/14/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE
4 Rounds (10 Minutes Total)
30 seconds of 1-Arm Bent Over Row, Right
30 seconds of 1-Arm Bent Over Row, Left
30 seconds of Alternating Unweighted Step Ups
30 seconds of 1-Arm Overhead Press, Right
30 seconds of 1-Arm Overhead Press, Left
Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Score: Total # of Reps from All Movements and All Rounds
Goal: 150-230 Reps
COACHES NOTES
Complete as many reps as you can of each movement in consecutive 30-second windows. So each round is a total of 2:30. There is no rest between rounds or between movements so we suggest building in your own rest in the last 5-10 seconds of the 30-second window.
You're shooting for 8-12 reps of each of the single arm movements and 6-10 step ups. Be sure to customize if you're having trouble hitting those rep targets.
SINGLE ARM BENT OVER ROWS
You will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single DB/KB in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.
If your weight feels too heavy you may choose to do an upright row using both hands.
CUSTOMIZATIONS
Single Dumbbell Bent Over Row (2 Hands)
STEP UP
You will choose a height that will challenge you, but that you feel comfortable stepping up and down from. If possible, this should be at least 12"+.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in. Drive out of the heel to stand completely. Lower under control and switch feet. For each set of 8 you will do 4 per leg.
CUSTOMIZATIONS
Alternating Unweighted Lunges
Assisted Step Up or Lunges
SINGLE ARM OVERHEAD PRESS
Hold a dumbbell in one hand at the shoulder. 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 bicep by the ears! Then bring the dumbbell all the way down to the shoulder each time.
CUSTOMIZATIONS
Single DB/KB Overhead Press
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
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.