TUESDAY SHIFT 06/15/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY
5 Rounds
14 Low Jumps, Jump Overs, or Eye Level KB/DB Swings
14 Alternating, Unweighted Step Ups
If you'd like to add a little challenge to this workout, try holding a weight at your chest during the step ups!
Suggested Weight
Men: 20-35# DB/KB
Women: 12-20# DB/KB
Score: Time
Goal: 8-13 Min
COACHES NOTES
For this one, you'll alternate back and forth between 14 low jumps, jump overs, or swings and 14 step ups until you've completed a total of 5 rounds.
You're aiming to complete each round within 1:30-2:30. We really want you guys to work on an explosive hip opening for the first movement today, which is why we've given you a few options. If you don't want to or cannot jump, go with the KB/DB swings! You also have the option today to add weight to your step ups. If you feel you can step up and down safely and complete the 14 reps 0:45-1:15, then go for it!
LOW JUMP
Choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your plates or box. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
CUSTOMIZATIONS
Lower Height
KB/DB Jump or Skip Over
Alternating Step Ups or Lunges
- OR -
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
Single KB/DB Deadlift
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 14 you will do 7 per leg.
CUSTOMIZATIONS
Alternating Unweighted Lunges
Assisted Step Up or Lunges
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
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