MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, QUADS/IT BAND

SHIFT GENERAL WARM UP

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

6 Burpees
12 Squat + Press

Suggested Weight Range
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
For this one, you'll cycle through 6 burpees and 12 squat + press as many times as you can until 10 minutes are up.

You're aiming to complete one round every 1:15-2:00. Choose a pace and/or customization on the burpees that will allow you to get those 6 reps done in 30-45 seconds. Choose a weight for the squat + press that you can do at least 4-6 reps of at a time - even when fatigued. Be sure to keep your belly and butt tight as you press that weight over your head!

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

SQUAT + PRESS
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 good position. Or if injury/issue prevents this you may squat to a slightly higher target!

For the Press portion, after you've stood out of the squat, 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
Squat to Target
Single Dumbbell Squat + Press

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

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.

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.