MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, CHEST OPENER

SHIFT GENERAL WARM UP

Every 2 Minutes for 10 Minutes (5 Total Rounds)

10 TRX/Ring Rows
10 Low Jump Overs
Max Reps of Air Squats

No weight needed today!

Score: Total # of Air Squat Reps

Goal: 90-125 Reps

COACHES NOTES
So when the clock starts, you'll complete 10 rows and 10 jumps then with any time remaining in the 2 minute window, you'll perform as many air squats as you can (keep count!). When 2:00 hits, you'll do another 10 rows and 10 jumps, then continue to accumulate air squat reps. You'll continue with that pattern until 10:00. Your score is the total number of accumulated air squats!

You want to have at least one minute to chip away at the air squats so be sure to customize the rows and jumps as needed to get those 10 and 10 done in 1 minute or less. In order to hit the goal, you'll need to knock out 18-25 squats each round. If you're struggling to hit the low end of that range even with a minute, consider customizing with a target squat or assisted squat!

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 (8 per arm)

KB/DB JUMP OVER
You will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the question, you can perform a low, alternating step up.

CUSTOMIZATIONS
KB/DB Skip Over
Line Jump/Skip Over
Low Alternating Step Ups

AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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.

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips.

For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.