MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, CALVES/ANKLES

SHIFT GENERAL WARM UP

3 Rounds

1 Min Jog/Run, Row, Bike, Taps, Single Unders, and Low Step Ups
16 Eye Level KB/DB Swings
16 Goblet Squats
1 Min As Many Burpees As Possible

Rest 1 Minute between Rounds

Suggested Weight Range
Men: 35-55# KB OR 20-30# DBs
Women: 12-25# KB OR 10-15# DBs

Score: Total # of Burpees Completed across all 3 Rounds

Goal: 25-35 Reps

COACHES NOTES
So the way this one works is you'll move for 1 minute through one of the listed exercises (jog/run, row, etc) then go immediately into the 16 swings and 16 goblet squats. Once you've finished the goblet squats, you'll perform 1 minute of as many burpees as you can. Check the clock when you start your first burpee then keep an eye on it to know when to stop. After that minute of burpees, rest for 1 minute before starting the next round.

You won't be scored on how long this workout takes you but the goal reps for the burpees is under the assumption that you pushed yourself to finish the swings and squats. Your goal is to complete 8-12 burpees each round!

1 MINUTE 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 1 minute is complete. You may change which movement you pick from round to round.

The goal is to move for the entire minute each time at a consistent but uncomfortable pace!

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

GOBLET SQUAT
You will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally, you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep a good position. Or if injury/issue prevents this depth, you may squat to a slightly higher target!

CUSTOMIZATIONS
Air Squat
Squat to Target

BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee

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.

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

Burpee

Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.