THURSDAY SHIFT 07/15/2021
It's birthday season at Street Parking and today we celebrate Max Grizzly Vollmer. He is 3 years old today.
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE, CHEST OPENER
SHIFT "GRIZZ"
7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press
Suggested Weight for Men: 35-50# KB / 20-25# DBs
Suggested Weight for Women: 12-25# KB / 10-15# DBs
Score: Total Time
Goal: 15 Min or Less (No longer than 20 Min!)
COACHES NOTES
This one is going to be tough! And it's supposed to! It's to honor Molly giving birth for crying out loud!!
For the burpee step ups, find a pace or customizations that works for you and will allow you do keep moving! For the step up part - do your best to alternate feet per step or you could even just alternate for each round. The main point is that you don't step up with the same foot for the whole thing! Choose a weight for the goblet squats and push press that you can do unbroken for at least the first 3-4 rounds.
BURPEE STEP UP
Start standing, facing your box or step. 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.
Step up with one leg. Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in. Drive out of the heel to stand completely. Lower under control. That's 1 rep.
CUSTOMIZATIONS
Step In/Out Burpee Step Up
No Push Up Burpee Step Up
Elevated Burpee Step Up
Lower Step Up Height
Burpee + Lunge
Burpee
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
PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Single DB Overhead Press
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
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.
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
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.
DB Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
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.