TUESDAY SHIFT 06/22/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: GENTLE UPPER BODY RECOVERY, HAMSTRINGS
4 Rounds
30 seconds of TRX/Ring Rows
30 seconds of Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
30 seconds of TRX/Ring Rows
30 seconds of Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
Rest 1 minute between Rounds
No weight needed today!
Score: Total # of TRX/Ring Row Reps ONLY
Goal: 65-95 Reps
COACHES NOTES
So each round is 2 minutes of work. From 0:00-0:30, you'll complete as many TRX/ring rows as you can. From 0:30-1:00, you'll move through one of the listed movements. From 1:00-1:30, you'll again do as many TRX/ring rows as you can. Then from 1:30-2:00, you'll move continuously again through one of the listed movements.
Your score is only the TRX/ring rows but that doesn't mean you should slack on the 30 seconds of continuous movement. Do your best to move the entire 30 seconds at an uncomfortable pace. Adjust your body angle so that you can knock out 8-12 rows every 30 seconds. Don't forget to rest after each round!
TRX/RING ROW
Grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.
If you don't have access to TRX or rings, swap these out for bent over rows or even single arm bent over rows!
CUSTOMIZATIONS
Bent Over Row (2 DBs or 1 DB in both hands)
Single Arm Bent Over Row
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 30 seconds each time at a consistent but uncomfortable pace!
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
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.