MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE, CHEST OPENER

SHIFT UPPER BODY WARM UP

3 Sets

Each Set is a 4 Min AMRAP (As Many Rounds and Reps As Possible in 4 Minutes)

30 Single Unders / Taps
10 TRX/Ring Row
5 Burpees

Rest 1 Minute between Sets

No weight needed today!

Score: Total # of Completed Rounds + Any Additional Reps from ALL 3 Sets COMBINED

Goal: 6-9 Rounds

COACHES NOTES
The way this one works is you'll cycle through 30 single unders or taps, 10 rows, and 5 burpees as many times as you can in 4 minutes. That's one set. Then you'll rest for 1 minute before starting the next set.

The 30 singles or taps shouldn't take more than 30 seconds. If you find that it is, go ahead and customize or reduce the number of reps to something you can hit in 30 seconds! Find a body angle for the rows that allows you to knock those 10 out in 1-2 sets. Find a pace or customization for the burpee that lets you get those done in 30-40 seconds!

SINGLE UNDERS / TAPS
If you choose single unders, you'll jump or skip over the jump rope once every time it rotates over your head.

If you choose taps, you'll alternate tapping your toes to a DB. Each tap is 1 rep.

You may also choose to do low step ups if jumping or skipping is not an option.

CUSTOMIZATIONS
Low Alternating Step Ups

TRX/RING ROW
Grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.

If you don't have access to TRX or rings, swap these out for single arm bent over rows (one arm supported on a pole/wall or box/bench)!

CUSTOMIZATIONS
Single Arm Bent Over Row

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

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

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.