WEDNESDAY SHIFT 09/09/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, SHOULDER FLOW
AMRAP 12 Min
(As Many Rounds and Reps As Possible in 12 Min)
16 Unweighted Alternating Lunges
8 Ring/TRX Rows
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6+ Rounds
For this one you'll perform 16 lunges followed by 8 rows until 12 minutes are up!
The lunges should take between 1-1:30 and should be unweighted and alternating. This means you end up doing 8 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.
For the Ring/TRX Rows, just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 8 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.
You may also do Bar in Rack Rows or Bent Over Rows (if you choose this option and also need to sub the lunges - go with step ups instead of toe touches!)
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.
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, 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.