THURSDAY SHIFT 06/17/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, STRESS RELIEF
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Min)
1 Minute Farmer Carry
15 Air Squats
Suggested Weight
Men: 20-35# DBs/KBs
Women: 12-20# DBs/KBs
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-8 Rounds
COACHES NOTES
You'll rotate between 1 minute of a farmer carry and 15 squats as many times as you can until 12 minutes are over.
To finish 6-8 rounds, you're looking at each round taking 1:30-2:00. For the carry, choose a weight that you can hold onto for the entire minute - at least for the first half of the workout. Do your best as you fatigue to only break once in any 1-minute effort. If you don't have matching weight, that's OK - just do a suitcase carry where you hold a weight in one hand! For the air squats, choose a variation that allows you to get those 15 reps done in 30-60 seconds.
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
Each carry is worth 2 reps. 1 rep per 30 seconds of work.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
CUSTOMIZATIONS
Squat to Target
Assisted Squat
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.
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.