FRIDAY SHIFT 04/16/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, CHEST OPENER
3 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
30 sec Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups
6 Push Ups
12 Eye Level KB/DB Swings
REST 1 Minute between Sets
Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Score: Total # of Completed Rounds + Any Additiona Reps from All Sets
Goal: 7-11 Rounds
COACHES NOTES
For this one, you'll rotate through 30 seconds of continuous movement, 6 push ups, and 12 swings for 5 minutes. Then you'll rest for 1 minute. That's one Set. You'll repeat that two more times - so it's 5 Min Work - 1 Min Rest - 5 Min Work - 1 Min Rest - 5 Min Work.
You're shooting for each round to take 1:15-1:45. Choose a push up variation that you can get those 6 reps done in 30 seconds or less. Choose a weight for the swings that you can do 6 reps with at any time - even under fatigue.
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 30 seconds is complete. You may change which movement you pick from round to round.
The goal is to move for the entire 30 seconds each time at a consistent but uncomfortable pace!
Each 30-second effort is worth 2 reps - 1 rep for reaching halfway and 1 rep for completion!
PUSH UPS
You may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 8 reps. It's ok if you need to break them up a bit.
Start in the plank position with the hands just wider than shoulders and butt and thighs squeezed tight. Make sure the elbows go back - No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom. Press through the heels of your palms to come all of the way up at the top.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
EYE LEVEL KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
KB/DB Deadlifts
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.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.