THURSDAY SHIFT 04/23/2020
8 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Mtn Climbers
20 Alternating Step Ups
Rest 30 Seconds after each round!
No weight needed today!
Score: Total Time including rest
Goal: Around 20 total minutes (remember - that includes the rest between rounds)
For this workout, you will jog for 1 minute, perform 20 alternating step-ups, then rest for 30 seconds for 8 rounds total.
For the first part you will choose from a Jog, Row, Bike, Taps, Single Unders, Mtn Climbers
Since the goal for this including rest is under 20 min - you want the step ups to take roughy 1 min or less to perform the step ups. These shouldn't be "low step ups" but a height that is challenging, allows you to move consistently, and you feel safe stepping up and down.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Alternate legs on each step-up - so it ends up being 10 per leg per round.
If you do not have a step, sub lunges for the step-ups. 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.
RUN/JOG - To 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. 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.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
DB 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