WEDNESDAY SHIFT 10/13/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES
3 Sets
Each Set is a 4 Min AMRAP (As Many Rounds and Reps As Possible in 4 Min)
10 Alternating Unweighted Step Ups
10 Shoulder Press
20 Hop or Skip Overs
Rest 1 Minute between Sets
Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total # of Complete Rounds + Any Additional Reps from All 3 Sets COMBINED
Goal: 6-9 Rounds
COACHES NOTES
So for this one, you'll cycle through 10 step ups, 10 presses, and 20 hops as many times as you can in 4 minutes. That's one set. Then you'll rest 1 minute before starting the next. Do that a TOTAL of 3 times.
Choose a height that is challenging for you but you can safely get up and down from. Those should only take 30-45 seconds. Pick a weight for the presses that allows you to get those reps done in 1-2 sets. We'd love for you guys to hop or skip today - even if it's over a line in the floor. If you cannot jump, go with a LOW and QUICK step up (2-6")
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
SHOULDER PRESS
You can use two DBs on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.
CUSTOMIZATIONS
Single DB/KB Shoulder Press
DB HOP OR SKIP OVER
You will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also do a little skip over.
If jumping or skipping is out of the question, you can perform a low, alternating step up.
CUSTOMIZATIONS
Line Hop or Skip Over
Low Alternating Step Ups
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.