WEDNESDAY SHIFT 05/26/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HAMSTRINGS, SPINE HEALTH WITH A TWIST
2 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
15 DB/KB Deadlifts
10 Alternating Unweighted Step Ups
Rest 1 Minute between Sets
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 from BOTH Sets COMBINED
Goal: 4-6 Rounds
COACHES NOTES
For this workout, you'll cycle through 30 seconds of continuous movement, 15 deadlifts, and 10 step ups as many times as you can in 5 minutes. Then you'll rest for 1 minute before starting over and doing it again.
In order to hit the goal, each round should be about 1:40-2:30. Knowing that 30 seconds will be taken up with the jog/run or whichever movement you choose, you're looking at 1:10-2:00 to complete the deadlifts and step ups. Choose a weight for deadlifts that you can do in 1-2 sets. The height of the step ups should allow you to get those reps done in 40-60 seconds.
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 are 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!
DEADLIFT
You will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DB(s) drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DB(s) goes below your knees, re-bend them and bring the DB(s) back to the starting position under control.
CUSTOMIZATIONS
Lighter Weight
Sumo Stance Deadlifts
Toe Touches
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 10 you will do 5 per leg.
CUSTOMIZATIONS
Alternating Unweighted Lunges
Assisted Step Up or Lunges
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
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.
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