THURSDAY SHIFT 05/13/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, NECK & SHOULDER RELIEVER
10 Rounds
5 Burpees
10 Alternating Unweighted Lunges
No weight needed today!
Score: Time
Goal: 10-15 Min
COACHES NOTES
This one's a simple one! But remember - simple doesn't mean easy! You'll complete 5 burpee followed by 10 lunges for 10 rounds total.
You're looking to finish each round in 1:00-1:30. Choose a burpee variation that allows you to get those 5 reps done in 30-45 seconds. There are a lot of lunge reps. Pick a customization that you think will allow you to move steadily through those without too great of a struggle. It might be a good idea to take a break after the 6th rep before knocking out the last 4 reps so that you can sustain for all 10 rounds.
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
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.
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