MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

Simple Shift Warm Up

AMRAP 15 Min
(As Many Rounds and Reps As Possible in 15 Min)

20 Alternating Unweighted Step Ups
10 Push Up + Taps
10 DB/KB Hop Overs

No weight needed today except for a DB/KB to hop over!

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one you'll perform 20 step ups, followed by 10 push up + taps and 10 hop overs until 15 minutes are over!

The step ups should be alternating and unweighted. You will choose a height that will challenge you, but that you feel comfortable  stepping up and down. 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. Each set of 20 you will do 10 per leg.

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.

For the DB/KB hop over you will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip or step over.

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 Lunge + Lunge + Air Squat, Goblet/DB Squat

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

RENEGADE ROW - If you're straining to breathe or brace or if you're coning in the plank position or when you pull in the row, you can modify the rows to your knees or sub shoulder taps. You can also separate the movement and do all of your push ups first and then all of your bent over rows. You could also Sub a Bear Pose Dumbbell Drag!

HOP/JUMP/SKIP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.