TUESDAY SHIFT 09/21/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: CHEST OPENER, HAMSTRINGS
3 Sets
Each Set is 2 Rounds of:
12 TRX/Ring Rows
1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
12 Overhead KB/DB Swings
Rest 1 Minute between Sets
Suggested Weight
Men: 20-40# DB/KB
Women: 12-25# DB/KB
Score: Total Time Including Rest
Goal: 14-17 Minutes
COACHES NOTES
So you'll complete 2 rounds of 12 rows, 1 minute of continuous movement, and 12 overhead swings then you'll rest 1 minute. Another 2 Rounds - Rest 1 Min - Another 2 Rounds - Done.
You're shooting to finish each set in 4-5 minutes. Since two of those minutes are tied up in the continuous movement (jog/run, etc), you're left with 2-3 minutes for the rows and swings. Find a body angle for the rows that you can do 4-6 reps with at a time. Choose a weight on the swings that allows you to get the 12 done in 1-2 sets! If you feel you can't perform the overhead swing safely, just go to eye level or as far above as you are comfortable with.
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
Bent Over Row (2 DBs or 1 DB in both hands)
Single Arm Bent Over Row
1 MINUTE 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 1 minute is complete. You may change which movement you pick from round to round.
The goal is to move for the entire minute each time at a consistent but uncomfortable pace!
OVERHEAD 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 overhead. Ideally, you'll get your biceps alongside your ears. 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
Eye Level KBDB Swing
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.
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.
DB Snatch
You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.
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.