THURSDAY SHIFT 09/09/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: PIGEON STRETCH, MORNING COFFEE
POST: HIPS 2.0, SCIATICA/PIRIFORMIS
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
14 Eye Level KB/DB Swings
10 Unweighted Alternating Step Ups
Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds
COACHES NOTES
This one's pretty simple! You'll rotate back and forth between 14 swings and 10 step ups as many times as you can until 10 minutes are up!
Choose a weight for the swings that you can do at least 8-10 reps with at a time. Be sure to keep your belly tight at the top of the swing - don't over arch your back trying to get to "eye level." Don't be afraid to challenge yourself on the step up height! Just be sure you can get them done in a minute or less.
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
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
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.
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