THURSDAY SHIFT 07/01/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, POSTERIOR CHAIN RELEASE
3 Sets
Each Set is 3 Rounds
10 Eye Level KB/DB Swings
16 Hop or Skip Overs
Rest 1 Minute between Sets
So it's 10-16-10-16-10-16-Rest-10-16-10-16-10-16-Rest-
10-16-10-16-10-16-Done
Suggested Weight
Men: 20-40# DB/KB
Women: 12-25# DB/KB
Score: Total Time (including rest)
Goal: 7-11 Minutes
COACHES NOTES
For this one you'll do 3 rounds of 10 swings and 16 hop or skip overs. Then you'll rest 1 minute. Then you'll do another 3 rounds of 10 and 16. Then you'll rest for 1 minute. Then you'll complete another 3 rounds of 10 and 16. Then you're done!
Choose a weight for the swings that you can do all 10 reps in a row for at least the first three rounds. You shouldn't have to break up the 10 reps more than once throughout the entire workout. Find a consistent pace for the hop or skip overs. Remember you can always customize to a line hop or skip over as your legs fatigue. Take a few deep breaths after the hops before getting started with the swings again.
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
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
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
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.