FRIDAY SHIFT 10/29/2021
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, LOWER BODY DAILY TUNE UP
POST: LOWER BACK RELEASE, QUAD FOAM ROLL DAILY TUNE UP
5 Rounds
1 Minute of Continuous Movement*
1 Minute of Air Squats
*Continuous Movement Options: jog/run, row, bike, taps, single unders (jump rope), or low step ups
No weight needed today!
Score: Total # of Air Squat Reps
Goal: 80-100
COACHES NOTES
For this workout, when the clock starts you'll move continuously from 0:00-1:00 (choose from one of the listed movements) and then perform as many air squats as you can from 1:00-2:00. That's one round. Continue with that pattern until you've completed 5 rounds (when the clock hits 10:00).
Your pace during the continuous movement should be steady and only slightly uncomfortable. We want you to be able to move immediately onto the squats. For the squats, find a pace and/or customization that allows you to knock out 16-20 reps each round. We recommend taking 5-10 seconds at the end of the squat minute to shake out your legs before the minute of movement!
1 MINUTE 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 1 minute is complete. You may change which movement you pick from round to round.
The goal is to move for the entire minute each time at a consistent but uncomfortable pace!
AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
CUSTOMIZATIONS
Squat to Target
Assisted Squat
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.