WEDNESDAY SHIFT 07/21/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: NECK & SHOULDER RELIEVER, SCIATICA/PIRIFORMIS
10 Rounds
30 Seconds of Overhead Press
30 Seconds of Alternating Unweighted Step Ups
30 Seconds of Rest
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 # of Reps from both Movements and all 10 Rounds
Goal: 110-170 Reps
COACHES NOTES
The way this one works is you'll do as many presses as you can from 0:00-0:30, then as many step ups as you can from 0:30-1:00, then rest 1:00-1:30. That's one round. Continue with that pattern until you've completed ten rounds. You'll be done at 14:30.
You're aiming for 6-9 presses and 5-8 step ups per round. Be sure you choose a weight and a height that allows for those rep targets.
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
STEP UP
You will choose a height that will challenge you, but that you feel comfortable stepping up and down from. If possible, this should be at least 12"+.
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 and switch feet. For each set of 8 you will do 4 per leg.
CUSTOMIZATIONS
Alternating Unweighted Lunges
Assisted Step Up or Lunges
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