THURSDAY SHIFT 10/14/2021
This workout was created for Molly's sweet baby, Indy, who was born on 10/14/2020! We designed it as a fun taste of what Molly's labor that day was like. It was long and slow to get really going - and then WHAM she was born quickly and intensely!
Enjoy!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, LOWER BACK RELEASE
SHIFT Baby Indy
5 Minute Run/Jog/Walk
then
5 Rounds
10 DB/KB Hang Power Clean
10 Goblet Squat
10 Burpee
Suggested Weight
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Time
Goal: 15-20 Min
COACHES NOTES
OK guys! We really want you to try to move for 5 continuous minutes for this one. We know that's a lot at once but even if it means walking portions of the time, that's great!
If that's not an option, go with:
5 Rounds
1 Min Continuous Movement*
10 DB/KB Hang Power Clean
10 Goblet Squat
10 Burpee
*Continuous Movement Options: Jog/Run, Row, Bike, Single Unders, Taps, Low Step Ups
Choose weights for the cleans and squats that allows you to get those sets of 10 done in 1-2 sets. Keep a braced belly during the squats and remember to breathe through the burpees!
DB/KB HANG POWER CLEAN
You can hold a single dumbbell in both hands at your hips or hold a dumbbell in each hand at the sides. Do a small dip - jump and shrug the shoulders then pull the dumbbell(s) up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbell(s) to your shoulders. Try to not just do bicep curls!
CUSTOMIZATIONS
Single DB/KB Hang Power Clean
Low Jump (Stack of Plates or other Low Target)
GOBLET SQUAT
You will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally, you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep a good position. Or if injury/issue prevents this depth, you may squat to a slightly higher target!
CUSTOMIZATIONS
Air Squat
Squat to Target
BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee
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.
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.
Burpee
Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull