WEDNESDAY SHIFT 10/20/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: QUAD FOAM ROLL DAILY TUNE UP, LOWER BACK RELEASE
8 Rounds
30 Seconds of Hop or Skip Overs
30 Seconds of Alternating Unweighted Step Up
30 Seconds of Rest
No weight needed today!
Score: Total # of Reps from Both Movements and All Rounds
Goal: 240-320 Reps
COACHES NOTES
The way this one works is you'll perform as many hop or skip overs as you can from 0:00-0:30. Then from 0:30-1:00, you'll do as many step ups as you can. Rest till 1:30 then do it all over again 7 more times (or until 11:30)
The goal rep range is assuming you'll perform 20-30 hop or skip overs and 8-12 steps per round. You may be super proficient with the hop or skip overs and crush the goal range - that's fine! Choose a step/box height that is challenging for you but that you can safely step down from the entire workout.
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
Quick Step Ups
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. Every step counts as 1 rep toward your total.
CUSTOMIZATIONS
Alternating Unweighted Lunges
Assisted Step Up or Lunges
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.
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
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.