WEDNESDAY SHIFT 10/06/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE UPPER BODY RECOVERY
5 Rounds
12 Alternating Unweighted Step Ups
30 Seconds of Continuous Movement*
8 Push Ups
30 Seconds of Continuous Movement
*Continuous Movement Options = Jog/Run, Bike, Row, Single Unders, Taps, or Low Step Ups
No weight needed today!
Score: Total Time
Goal: 11-15 Minutes
COACHES NOTES
For this one, you'll do 12 step ups, move for 30 seconds, 8 push ups, then move for another 30 seconds. That's one round. You'll repeat that all 4 more times for a total of 5 rounds.
Choose a height for the step ups that is challenging (think 12" or higher) but that you are confident in stepping up and down from safely. You should also be getting those 12 reps done in 30-45 seconds. Pick a push up variation that allows you to do 3-4 reps at a time! It's OK if you aren't busting out 8 reps in a row but they shouldn't take longer than 45 seconds or so.
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 12 you will do 6 per leg.
CUSTOMIZATIONS
Alternating Unweighted Lunges
Assisted Step Up or Lunges
30 SECONDS 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 30 seconds are complete. You may change which movement you pick from round to round.
The goal is to move for the entire 30 seconds each time at a consistent but uncomfortable pace!
PUSH UPS
You may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 8 reps. It's ok if you need to break them up a bit.
Start in the plank position with the hands just wider than shoulders and butt and thighs squeezed tight. Make sure the elbows go back - No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom. Press through the heels of your palms to come all of the way up at the top.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
Weighted Step Ups/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
Shoulder Press
Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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.