TUESDAY SHIFT 07/13/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY
6 Rounds
10 Overhead Press
30 Sec Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Alternating Goblet Lunges
30 Sec Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
Suggested Weight Range
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Score: Total Time
Goal: 12-15 Min
COACHES NOTES
For this one, you'll complete 10 overhead presses then move continuously for 30 seconds through one of the listed movements, then complete 10 goblet lunges, and finally move for another 30 seconds. That's one round. You'll repeat that five more times for a total of six rounds!
You're looking at each round taking 2:00-2:30. Choose a weight on the presses and lunges that you can complete the 10 reps in 1-2 sets. If you feel at all unstable holding a weight during the lunges, go ahead and do those unweighted!
OVERHEAD PRESS
You can use two DBs on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.
CUSTOMIZATIONS
Single DB/KB Overhead Press
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 is complete. You may change which movement you pick from round to round.
The goal is to move for the entire 30 seconds each time at a consistent but uncomfortable pace!
GOBLET LUNGE
You will hold a single KB or DB at the chest/shoulders. You can also hold two DBs at your sides in the Farmers Carry position. 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 touch your knee to the ground with the weight - ditch it and just go with bodyweight. 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
Unweighted Lunge
Alternating Step Ups (Goblet or Unweighted)
Single-Leg, Alternating Toe Touches
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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.
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.