TUESDAY SHIFT 09/22/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, NECK/SHOULDER RELIEVER
3 Rounds
Each Round is a 5 Min AMRAP
(As Many Rounds and Reps As Possible in 5 Min)
3 Burpees
6 Ring/TRX Rows
9 Air Squats
Rest 1 Min between AMRAPs
Score: Total # of Completed Rounds + Any Additional Reps from Each AMRAP
Goal: 8+ Rounds
The way this one works is you'll do 3 burpees, 6 ring/TRX rows, and 9 air squats until 5 minutes are up then you'll rest for 1 minute. Repeat that cycle (5 minutes of work / 1 minute of rest) two more times!
With a goal of 8 or more rounds across the three AMRAPs, you're shooting for just under 3 rounds per 5-minute interval.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! These should take 30 seconds or less.
For the Ring/TRX rows remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 6 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!
For the air squats 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!
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
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.
SQUATS - 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.