MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0, GENTLE UPPER BODY RECOVERY

SHIFT UPPER BODY WARM UP

5 Rounds

5 TRX/Ring Rows
10 Eye Level KB/DB Swings

After 5 Rounds - Rest 1 Minute

5 Rounds

5 TRX/Ring Rows
10 Eye Level KB/DB Swings

Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total Time Including Rest

Goal: 8-11 Min

COACHES NOTES
So for this one, you'll complete 5 rounds of 5 rows and 10 swings. After you've completed those 5 rounds, you'll rest for 1 minute. After that minute of rest, you'll complete another 5 rounds of 5 rows and 10 swings. Then you're done!

Each round should be taking you roughly 45-60 seconds, which means you should be finishing 5 rounds in 4-5 minutes. If the first 5 rounds takes you over 5 minutes, consider customizing one or both movements so that you can move at a faster pace. Because it's only 5 TRX/ring rows per round, try challenging yourself with a more inclined body angle. You should be able to do 2-3 reps at a time.

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 bent over rows or even single arm bent over rows!

CUSTOMIZATIONS
Single Arm Bent Over Row, 5 per arm

EYE LEVEL KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Single KB/DB Deadlift

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.

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.