TUESDAY SHIFT 04/27/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, PIGEON STRETCH
5 Rounds (12 Minutes Total)
30 seconds of Goblet Squats
30 seconds of Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups
30 seconds of Eye Level KB/DB Swings
30 seconds of Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups
30 seconds of Rest
Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Score: Total # of Goblet Squats and Swings ONLY
Goal: 90-135 Reps
COACHES NOTES
So for this one, you'll complete as many goblet squats as you can in 30 seconds. Then, you'll move for 30 seconds through one of the listed movements. Then you'll complete as many eye level KB/DB swings as you can in 30 seconds. Then you'll move for another 30 seconds. There's 30 seconds rest between rounds so each round is 2:30.
Choose a weight for the goblet squats that you can complete 8-12 reps of within the time-window. For the swings, you should be able to knock out 10-15 reps in the 30 seconds. If you need to use different weights for these movements, that's totally fine! The 30 seconds of continuous movement is meant to keep your heart rate and breathing up so try to push yourself during those intervals.
GOBLET SQUAT
You will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally, you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep a good position. Or if injury/issue prevents this depth, you may squat to a slightly higher target!
CUSTOMIZATIONS
Air Squat
Squat to Target
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!
These 30 seconds will not count toward your score today!
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
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.
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.
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.
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.