FRIDAY SHIFT 10/22/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, QUAD FOAM ROLL DAILY TUNE UP
15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Minutes)
12 Alternating Unweighted Lunges
8 Inverted (TRX/Ring) Rows
4 Inchworms
No weight needed today!
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 7-10 Rounds
COACHES NOTES
For this one, you'll cycle through 12 lunges, 8 rows, and 4 inchworms as many times as you can until 15 minutes are over!
Choose a lunge variation that allows you to move steadily through those 12 reps without taking big breaks. Find a body angle on the rows that is challenging but you can do 3-4 reps of at any time. Remember to breathe through the inchworms!
LUNGE
These should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.
If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.
CUSTOMIZATIONS
Assisted Lunge
Step Ups
Single-Leg Alternating Toe Touches
INVERTED (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
INCHWORM
You will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
CUSTOMIZATIONS
Knee Push Up
No Push Up Inchworm
Elevated Push Up + 8 Shoulder Taps
Lunges
If you have any pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat, goblet squat, glute bridge, or split squats for the lunges.
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.
Wall Walks
We recommend measuring risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and a strong connection to your breathing mechanics throughout the entire range of motion of this movement you may want to consider subbing: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps