THURSDAY SHIFT 06/10/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST
6 Rounds
30 seconds of Overhead Press
30 seconds of DB/KB Bent Over Rows
30 seconds of Unweighted 1/4 Get Ups, Right
30 seconds of Unweighted 1/4 Get Ups, Left
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 Reps from all 4 Movements and all 6 Rounds
Goal: 180-270 Reps
COACHES NOTES
The way this one works is you'll do as many overhead presses as you can from 0:00-0:30. Then you'll do as many bent over rows as you can from 0:30-1:00. Then you'll do as many 1/4 get ups on your right side as you can from 1:00-1:30. Then you'll do as many 1/4 gets ups on your left side as you can from 1:30-2:00. That's one round. You'll start over at the overhead presses for the next round and follow the same pattern until you've completed 6 rounds.
Choose a weight for the overhead presses and bent over rows that allows you to get 10-15 reps per movement per round. The 1/4 get ups should be performed a bit slower so you're shooting to get 5-8 reps per side per round.
OVERHEAD PRESS
You can use two DBs on the shoulders or one DB/KB at the chest. 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
Single DB/KB Overhead Press
BENT OVER ROW
Start standing with the dumbbells at your sides. Set up by lowering the dumbbells to just below the knee - make sure you're keeping your back flat, chest proud, and belly tight. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Single Arm DB Bent Over Rows (Switch arms each round)
Single DB Bent Over Row
UNWEIGHTED 1/4 GET UP
Start on your back with your right arm extended straight up in the air. Bend your right knee so your right foot is flat on the floor. Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso to sink toward the ground. Then, return with control onto your back. Complete all 5 reps with the same arm extended then switch sides.
If you're struggling with these, you can swap with sit ups or even band-assisted sit ups! No sit ups or crunching right now? You may try a dead bug or unweighted windmill!
CUSTOMIZATIONS
Sit Ups
Unweighted Windmills
MAMA MODIFICATIONS
Dead Bug
Unweighted Windmill
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
Turkish Get Ups/1/2/1/2 Get Ups
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.