TUESDAY SHIFT 07/27/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, GENTLE LOWER BODY RECOVERY
10 Rounds
30 Seconds of Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups
30 Seconds of Low Jumps or Jump Overs
30 Seconds of Rest
No weight needed today!
Score: Total # of Low Jump or Jump Over Reps
Goal: 60-90 Reps
COACHES NOTES
For this one, you'll move through one of the listed movements for 30 seconds (0:00-0:30) then you'll do as many low jumps (or jump overs) as you can in 30 seconds (0:30-1:00). Then you'll rest for 30 seconds (1:00-1:30). That's one round. You'll do that 10 times (or until 14:30).
Choose a jump height or customization that will allow you to complete 6-9 jumps every round. Because you get a good chunk of rest each time, make sure you're pushing the pace for those 30 seconds of continuous movement!!
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 are 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!
LOW JUMP
Choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your plates or box. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
CUSTOMIZATIONS
Lower Height
KB/DB Jump or Skip Over
Eye Level KB/DB Swing
- OR -
KB/DB JUMP OVER
You will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the question, you can perform a low, alternating step up.
CUSTOMIZATIONS
KB/DB Skip Over
Line Jump/Skip Over
Eye Level KB/DB Swing
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.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.