WEDNESDAY SHIFT 09/29/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER
3 Sets
Each Set is a 4 Min AMRAP (As Many Rounds and Reps As Possible in 4 Minutes)
8 TRX/Ring Rows
10 DB/KB Push Press
12 Alternating Unweighted Lunges
Rest 1 Minute between Sets
Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-35# Single DB/KB
Score: Total # of Completed Rounds + Any Additional Reps from All 3 Sets COMBINED
Goal: 10-16 Rounds
COACHES NOTES
The way this one works is you'll cycle through 8 rows, 10 presses, and 12 lunges as many times as you can until 4 minutes are up. That's one set. Then you'll rest 1 minute before starting the next set. Do that until you've completed 3 sets.
Set yourself up on the rows to get 5-8 reps at a time. The push press is very similar to the overhead press usually written into the SHIFT workouts but you get to use some momentum from your lower body. Watch the demo carefully and read the written description for help with that one! If you find the lunges are taking longer than a minute to complete, customize to an assisted lunge or step up!
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
PUSH PRESS
Hold a dumbbell in each hand at the shoulders or one in both hands at your chest. Feet are between hip and shoulder width apart. Chest up. Belly tight. Bend at the hips and knees slightly making sure to keep your heels down. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out. Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Single DB Overhead Press
LUNGE
These should be unweighted and alternating. This means you end up doing 6 per leg per round. 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
Single-Leg Alternating Toe Touches
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.
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.