THURSDAY SHIFT 08/20/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SI JOINT RELEASE, HIPS
14 Min AMRAP
(As Many Reps as Possible in 14 Min)
1 Min Jog, Row, Bike, Single Unders, Taps, Skip Overs
1 Min Step Ups
So this works out to be 7 Rounds TOTAL of each.
No weight needed again today!
Score: Total Reps of Step Ups ONLY
Goal: 80-100 Reps
So the way this one works is you'll move for 1 minute through one of the movement options then immediately transition into 1 minute of step ups. Continue moving back and forth until 14 minutes are up (you'll have done each 7 times)!
For the first part you will choose from a jog/run, row, bike, single unders (jump rope), taps, or skip overs. Be sure to move the full minute!
We're shooting for 10-15 step ups per round so be sure to choose a height that will challenge you! 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. These should be alternating but each step counts toward your total reps so if you do 6 on your right and 5 on your left, your total reps are 11!
If step ups are not an option, you may swap for lunges!
DB 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
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.