WEDNESDAY SHIFT 06/23/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CHAIR SEQUENCE
POST: CALVES/ANKLES, SCIATICA/PIRIFORMIS
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
6 Push Up + Taps
12 Alternating Unweighted Lunges
20 Hop or Skip Overs
No weight needed today!
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds
COACHES NOTES
For this workout, you'll cycle through 6 push up + taps, 12 lunges, and 20 hop or skip overs as many times as you can until 12 minutes are up!
You're aiming to complete each round in 1:30-2:15. Choose a push up variation that allows you to get those 6 reps done in 30-45 seconds. Remember you can always customize as the workout goes. So if you're able to do full push up + taps within 45 seconds for the first few rounds but then they start taking longer, you can switch to knee push ups, etc. Find a pace and/or customization for the lunges that allows you to get those 12 done in a minute or less. Be mindful during your hop or skip overs as your legs are likely going to feel heavy after the lunges. You can always hop or skip over a line!
PUSH UP + TAPS
You may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Taps
Elevated Push Up + Taps
LUNGE
These should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.
If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.
CUSTOMIZATIONS
Assisted Lunge
Step Ups
DB HOP OR SKIP OVER
You will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also do a little skip over.
If jumping or skipping is out of the question, you can perform a low, alternating step up.
CUSTOMIZATIONS
Line Hop or Skip Over
Low Alternating Step Ups
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
Lunge
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 step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.