THURSDAY SHIFT 08/13/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Shoulder Press
8 Alternating Step Ups or Lunges
**Step Ups or Lunges may be weighted or unweighted. Your choice.
Suggested weight range for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10-15 Rounds
For this workout, start with 8 shoulder press then move on to 8 alternating step ups or lunges and repeat until 12 minutes are up!
For the overhead press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.
If you do step ups, choose a height that will challenge you but that you feel comfortable stepping up to 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 and drive out of the heel to stand completely. Lower under control and switch feet.
If you do lunges, 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.
Both the step ups and lunges should be unweighted and alternating. This means you end up doing 4 per leg per round.
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
REVERSE LUNGE - 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 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 or goblet squat for the lunges.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.