THURSDAY SHIFT 08/19/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, GENTLE UPPER BODY RECOVERY
6 Rounds
30 Seconds of DB/KB Bent Over Rows
30 Seconds of Overhead Presses
30 Seconds of Alternating Unweighted Lunges
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 Completed Reps from All 3 Movements and All 6 Rounds COMBINED
Goal: 150-240 Reps
COACHES NOTES
The way this one works is you'll complete as many bent over rows as you can from 0:00-0:30. Then, as many overhead presses as you can from 0:30-1:00. Then, as many lunges as you can from 1:00-1:30. That's one round. You'll start over with the bent over rows from 1:30-2:00, so on and so forth until 9:00.
You're shooting to complete 25-40 reps each round. Choose a weight for bent over rows and presses that you can do 6-9 reps with at a time. Find a pace and/or customization for the lunges that allows you to move consistently for at least 20 of the 30-second window.BENT OVER ROW
Start standing with the dumbbells at your sides. Set up by lowering the dumbbells to just below the knee - make sure you're keeping your back flat, chest proud, and belly tight. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Single DB Bent Over Row
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
LUNGE
These should be unweighted and alternating. This means each lunge counts as 1 rep toward your total. 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 lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.
CUSTOMIZATIONS
Assisted Lunge
Step Ups
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.